I always have a hard time with engaging the middle and lower trap in high elbow rows. And I have some questions regarding the technique.
When in high elbow position, Joe has recommended to stack your elbow and hand on a straight line perpendicular to the floor to avoid too much bicep involvement, but wouldn’t it result in a internally rotated position? Is it ok to be internally rotated when doing rows or is it actually recommended? I feel better contraction when my upper arm is more externally rotated, but in this way the force doesn’t seem to align as well to the gravity (straight down) compared to flared elbow + internal rotation.
Another question is regarding the thoracic extension, I’ve heard the cue to raise the sternum when you are doing rows to increase the range of motion to have better trap contraction, but my coach had also mentioned to remain a neutral thoracic spine to allow fuller extension of the trap as extended thoracic will keep the trap contracted throughout the motion, is it best to combine the two i.e. remain neutral spine and raise the sternum to the max without extending the thoracic spine? I’m so confused.
Lastly I’ve asked prior if you should lead the row with the trap or the scapula, the reason is that I feel like I’ve initiated the motion with too much with the scapula due to a lack of mind muscle connection with the middle and lower trap and there’s winging and I’m doing the row.
Sorry for the long question and thank you in advance!!