Upper · Beginner

Trailer Row Basics 18

Trailer Row Basics 18 preview
Upper · 18 min
Trailer Row Basics 18
Coach ShamSlow it down, breathe, undo the seat.

Your back is where posture lives. Uses the trailer handle or door frame at a high angle to teach the pull pattern.

18 min
Beginner
Truck stop
Warm-up1/14
Shoulder rolls
0:30
0% total

Big backward circles — feel the shoulder blades track DOWN and back. Chin tucked. Ten smooth reps, no shrug.

Next · Rest · 0:05
  • Shoulder rolls
    30s each way

    Big backward circles — feel the shoulder blades track DOWN and back. Chin tucked. Ten smooth reps, no shrug.

  • Wall slide
    10 reps

    Back flat, arms slide up the wall. Ribs down.

  • Band pull-apart (empty hands or shirt)
    12 reps

    Arms straight in front, pull the hands apart to your sides, squeeze the mid-back.

Coach note

Rows fix the trucker slouch. Do this twice a week and the between-the-shoulder-blade ache leaves.

Trailer handle or sturdy door frame
Website