High Rows is an exercise to train the back muscles. The pulling movement in the oblique plane mainly works the trapezius muscles and the rhomboids, but also the latissimus.
Exercise
High Rows
Sitting
Type: Unilateral
Rest: 150s
Equipment: Bank, Kabelzug
Tutorial
1
Position a weight bench in front of the cable tower and place the cable pulley on the top step. Attach a narrow parallel grip.
2
Sit on the weight bench. Grip the handles with your hands in a neutral grip (palms facing inwards). Keep your upper body upright and your arms spread out at an angle of approx. 135° to your body. Your shoulders should be pulled slightly upwards/forward.
3
Pull the handles forcefully towards your chest until your elbows are at the side of your body. Your upper arms are spread out approx. 45° from your upper body. Hold this position briefly. Exhale as you do so
4
Move the handles slowly and in a controlled manner diagonally forwards/upwards until your arms are fully stretched and in the starting position. Your back muscles should be slightly stretched. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.
Tip
Use the full range of motion! When the handles are in the top position, your shoulders should be pulled slightly upwards/forwards. If they are in the lowest position, you should pull your shoulders back and "crack nuts". Your elbows are spread out from your body in this position. Make sure that you do not have a hollow back or hunched back during the exercise.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
