This variation of cable rowing creates an enormous stretch in the lat by rolling in the upper back. GNBF bodybuilding approved!
Exercise
Brosep Row
Type: Universal
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Attach a narrow parallel grip to the cable pulley. Sit on the bench and position your feet on the footrests.
2
Grasp the handle with both hands in a neutral grip (palms facing inwards) and now curl your upper back while keeping your lower back upright and straight. You should now feel a good stretch in your lat.
3
Pull the handle forcefully towards your stomach until your elbows are against your body and hold the position briefly. Meanwhile, straighten your upper back and exhale.
4
Release your grip slowly and in a controlled manner until your arms are stretched again and in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Pull your shoulders down throughout the exercise by tensing your lat. Maintain tension in your core and keep your lower back straight. Pull your elbows towards your hips and keep them close to your body. Imagine that you are pulling your elbows into your trouser pockets. This will work your back muscles more and your biceps less.
If you don't have the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Shoulder (posterior)
Tertiary
Forearm
Equipment
Cable pull
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