High rows are an exercise to train the back muscles. The overhand grip variation mainly works the trapezius muscle and the back shoulder, but also the latissimus. This variation is performed on the machine. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
High Rows
One-armed overhand grip
Type: Unilateral
Rest: 150s
Equipment: High Row Maschine
Tutorial
1
Adjust the seat height of the machine so that it fits your height and sit on the seat.
2
Press your chest against the chest pad and grasp the left handle with your left hand in an overhand grip. The palm of your hand should be facing downwards at an angle. Your arm is stretched out and your shoulders should be pulled slightly forward.
3
Pull the handle forcefully backwards/downwards at an angle until your elbow is at the side of your body. The upper arm is spread approx. 45° from the upper body. Hold this position briefly. Exhale as you do so
4
Move the handle slowly and in a controlled manner diagonally forwards/upwards 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 handles are in the top position, your shoulders should be pulled slightly upwards/forwards. When 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
High Row Maschine
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
