Multi-Joint Row for 3D Scapula and Back Development

April 17, 2022 by VAHVA Fitness

Utilize this special row variation to develop highly versatile and fluid strength and mobility in your scapula and back region.

We came up with this row variation when we were doing a similar movement with the bicep curl variation of the Sveppers Warrior Workout (the hardest strength test known to man). 

The original curl movement incorporated the use of your hips, shoulders and biceps in a circular motion to develop the entire body.

This exercise, the multi-joint row, on the other hand has some similarities to the regular row but the execution and benefits are totally different.

This exercise is quite phenomenal for many different reasons and feels incredible in the body (more than you would expect). These are the reasons:

  • Your entire scapula (shoulder girdle) moves in a large circular motion developing the trapezius and middle back muscles a lot more than the regular rows do. You will not only build strength but mobility also.
  • Surprisingly, even the shoulder joint (the arm) goes deeper behind resulting in more end-range of motion. This should feel very nicely in the latissimus dorsi muscles.
  • The fluid circular motion produces momentum which increases the demands for hip and spine stability - expect your entire body to work hard in this exercise.

Another great thing about this exercise is that it fits very well into any conditioning circuit. It's a circular on-going motion that never stops - you can just keep going. 

It's much easier to keep a good rhythm with this exercise since it moves in a circular fashion compared to the regular row where the weight moves from point A to point B.

How you move the weight is how you move the body. How you move the body is how the body will develop.

Increase Your Standards of Training and Human Movement

3D row for scapula

Let's get to the bottom of this: your body is not a one dimensional robot that can only move in simple patterns from point A to point B. The exact opposite is true.

How you understand training is how you will ultimately do training and this will directly impact how your body will develop.

A limited mind and approach will produce limited results in how your body functions, moves and looks. An open unlimited mind will turn your body into an organic and fluid being that can move in ways we haven't imagined yet.

Obviously, you first start with the basics but you must constantly raise your standards regarding what training means and how you see the body. 

A true athletic body is not a stiff robot capable of only doing a few lifts very well. It's a body that can move fluidly and perform a wide variety of different functions.

Our bodies are powerful beyond our imagination. May sound too good to be true but it is in fact true. Our bodies can develop only as far as our mind can grasp and for most people it's not very much.

To raise your standards to a higher level, we urge you to join our 10 Commandments of Universal Strength Training online course. It's 100% free. You can find it here.

You may also want to study the "Paradigm Shift that Must Happen" lesson to understand everything that is wrong with the mainstream paradigm of training and how to fix it.

Enjoy the row and enjoy the free resources. 

Stay strong.


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samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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