The Posture Principle
Form, Function & Longevity
“It’s not just what you do. It’s how you do it.”
Fix Your Posture — It’s Not Just What You Do, But How You Do It
You’ve probably heard the phrase:
“It’s not what you do, it’s how you do it.”
Cliché? Maybe.
Accurate? Absolutely—especially when it comes to training and movement.
This isn’t a pep talk.
This is a reminder that proper form isn’t optional—it’s the foundation for better results, fewer injuries, and long-term progress.
Rows: Great for Posture… When Done Right
Rowing variations are one of our favorite ways to strengthen the back and improve posture.
But here’s the catch:
When done poorly, rows can actually worsen posture.
Rounded shoulders.
Overactive traps.
Neck strain.
Instead of improving how you look and feel, sloppy reps just reinforce the very patterns you’re trying to fix.
One of our go-to movements—the Motorcycle Row—is incredibly effective, but only when your form is dialed in.
How to Get It Right
Here are four simple tips to make your rows work for your posture, not against it:
1️⃣ Choose the right weight.
If it’s too heavy, your form collapses. Prioritize control over ego.
2️⃣ Pick the right variation.
Bent-over, chest-supported, cable, or dumbbell—there’s a version for every level. Choose one that matches your ability and goal.
3️⃣ Know your cues.
Great movement starts with great coaching.
Try these:
“Chest tall”
“Shoulders down and back”
“Elbow drives low”
“Ribs stacked”
These cues turn an average rep into an effective one.
4️⃣ Get coaching.
Form review, in-person guidance, or remote feedback—it all matters.
The Shelby Trained app offers video demos and real coaching support wherever you train.
Watch the correct Motorcycle Row technique:
Final Thought
Good form doesn’t just keep you safe—it helps you:
✅ Build better posture
✅ Train the right muscles
✅ Improve movement quality
✅ Get more out of every workout
Dial in the technique.
Train with intention.
And move the way your body was designed to move.
— Coach Shelby and The Shelby Trained Team
