Try it free
Hand-blocked row hold, illustrated in 3 steps
Sit or stand upright. Bend the working elbow and hold that wrist with the other hand.

Back

Hand-blocked row hold

A gentle hold for your back, done sitting down or standing up. About 30 seconds each side.

Position
Seated, Standing
Equipment
None
Time
About 30 seconds each side
Works
back

Pro Part of Desk Gym Pro, which unlocks all 400+ moves.

Get guided breaks like this

How to do hand-blocked row hold

  1. Set

    Sit or stand upright. Bend the working elbow and hold that wrist with the other hand.

  2. 1

    Gently try to draw the working elbow backwards against the other hand.

  3. 2

    Keep both shoulders level. Keep your wrist still and breathe.

  4. 3

    Keep breathing slowly. Hold a comfortable position.

  5. Switch sides and repeat.

Take care. Use a comfortable range. Stop if you feel pain, dizziness, or loss of control.

Gentle movement guidance, not medical advice. Stop if anything hurts.

More back moves

All back stretches

Illustration drawn for Desk Gym.