Description

Rowing with dumbbells is a good exercise for training the back. This variation works more on the trapezius muscle and the back shoulder.

Exercise

Rowing

Prone (focus trapeze/rear shoulder)

Type: Unilateral Rest: 150s Equipment: Kurzhantel, Schrägbank

Tutorial

1

Take a dumbbell in each hand and lie on a 45° incline bench with your stomach.
2

Your arms hang towards the floor and are pulled slightly downwards by the weight so that your back muscles are stretched. Your palms are facing backwards.
3

Powerfully pull the dumbbells upwards until your elbows are next to your body and your upper arms are 90° apart from your upper body. Hold the position briefly. Exhale as you do so.
4

Lower the dumbbells slowly and in a controlled manner until your arms are stretched again and in the starting position. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Use the full range of motion! When the dumbbells are in the lowest position, your shoulders should be pulled slightly downwards. If they are in the top position, you should pull your shoulders back and "crack nuts" with them.
If you lack the necessary grip strength, feel free to use pulling aids!