Description

Rowing with dumbbells is a good exercise for training the back. This variation mainly works the latissimus.

Exercise

Rowing

Prone

Type: Unilateral Rest: 180s Equipment: Kurzhantel, Schrägbank

Tutorial

1

Take a 30-45° incline bench and lie with your stomach on the padding.
2

Hold a dumbbell in each hand in a neutral grip. Palms facing inwards. Your arms and shoulders hang towards the floor and your back muscles are stretched.
3

Pull the dumbbells up forcefully until your elbows are against your body and hold the position briefly. Breathe out 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

Pull your shoulders down throughout the exercise by tensing your lat. Use the full range of motion! Pull your elbows towards your hips and keep them close to your body. Imagine that you are pulling your elbows into your trouser pockets. Don't pull your elbows straight up, but in a half-bend. This will work your back muscles more and your biceps less. Tilt the dumbbells slightly downwards with the front end.
If you don't have the necessary grip strength, feel free to use pulling aids!