Rowing is a basic exercise for training the back. The pulling movement in the horizontal axis should be included in every back workout. This version mainly trains the latissimus. All you need for this exercise is a long Theraband and you can do it at home or in the gym.
Exercise
Rowing
Standing, upright
Type: Bilateral
Rest: 180s
Equipment: Fitnessband lang
Tutorial
1
Take a long theraband and attach it at the level of your belly button so that the two ends hang down towards you. Stand 1-2 steps in front of the band.
2
Grasp the ends of the band with both hands in a neutral grip (palms facing inwards) and keep your back upright and straight. Your arms and shoulders are pulled slightly forward by the band and your back is stretched.
3
Pull the band forcefully towards your stomach until your elbows are against your body. Hold the position briefly. Breathe out as you do so.
4
Move your hands forward slowly and in a controlled manner until your arms are stretched again and your shoulder is pulled slightly forward by the strap. 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! Make sure that you do not have a hollow back or hunched back during the exercise. Always keep your upper body almost upright to avoid swinging movements.
TIP: You can tie the band around a door handle.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Back (upper - trapezius)
Tertiary
—
Equipment
Resistance band long
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
