Rowing with dumbbells is a good exercise to train the back. This variation works more on the latissimus. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Take a 30-45° incline bench and lie with your stomach on the padding.
2
Hold a dumbbell in your left hand. Palms facing inwards. Your arms are hanging towards the floor.
3
Pull the dumbbell forcefully upwards until your elbow is against your body and hold the position briefly. Breathe out as you do so.
4
Lower the dumbbell slowly and in a controlled manner until your arm is 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 with the left side first and continue with the right side after a 60-second break.
Tip
Pull your shoulders down throughout the exercise by tensing your lat. 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!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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