High Rows is an exercise to train the back muscles. The pulling movement in the oblique plane mainly works the latissimus but also the trapezius muscles and the rhomboids. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Position a 75° incline bench with the back in front of the cable tower and place the cable pull on the top step. Attach a simple handle.
2
Sit on the incline bench. Grasp the handle with your left hand in a neutral grip (palm facing inwards) and hold on to the incline bench with your other hand. Keep your upper body upright and your left arm spread out at an angle of approx. 135° to your body. Your shoulder should be pulled slightly upwards.
3
Pull the handle down forcefully until your elbow is at the side of your body. Exhale as you do so.
4
Slowly move the handle upwards again in a controlled manner until your arm is fully extended 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 with the left side first and continue with the right side after a 60-second break.
Tip
Use the full range of motion! When the bar is in the top position, your shoulders should be pulled slightly upwards. When it is in the lowest position, you should pull your shoulders down and tense your lat, elbows towards your hips. Make sure that you do not have a hollow back or hunched back during the exercise. Don't pull your elbows down in front of your body, but to the side. Imagine that you are pulling your elbows into the back pocket of your pants. Keep your upper body in the same position to avoid swinging movements.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull
Inclined bench
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