RAM Row

Target muscles

The lats, rhomboids and mid-traps drive the row, retracting the shoulder blades and pulling the RAM to the torso, with the rear delts and biceps assisting. The spinal erectors and hamstrings work isometrically to hold the hinged position. It's a foundational horizontal pull that builds a strong, thick upper back.

How to perform

Setup

Hold the RAM by the handles and hinge forward at the hips to about a 45-degree torso angle, knees soft, back flat, RAM hanging at arm's length below the chest.

Execution

Pull the RAM to the lower chest or upper abdomen, driving the elbows back and squeezing the shoulder blades together at the top. Keep the torso still — don't heave it up with the back. Lower the RAM under control to full arm extension, feeling the stretch across the upper back, then row again. Maintain the flat back and hinged position throughout.

Common mistakes

• Standing up and using momentum to swing the weight rather than rowing with the back.
• Rounding the lower back out of the hinge.
• Shrugging the shoulders up instead of driving the elbows back.
• Cutting the bottom range short and not fully extending the arms.

Progressions and regressions

Regress with a chest-supported row or lighter load to protect the lower back. Progress by adding weight, pausing at the top contraction, or slowing the eccentric. Vary the grip width or elbow angle to bias different parts of the back.

Programming notes

Program it as a primary or accessory horizontal pull, 3-4 sets of 8-12 reps. It balances pressing work and builds posture-supporting back strength. Keep the torso steady and the squeeze deliberate rather than chasing heavy, swung reps.