Bent-over rowing is an exercise for the back muscles, which mainly trains the latissimus. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances. Due to the bent forward position, the lower back is used to stabilize the spine.
Exercise
Rowing
One-armed, bent forward
Type: Unilateral
Rest: 150s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at the lowest level and attach a simple handle. Grip the handle with your left hand in a neutral grip (palm facing inwards) and stand shoulder-width apart.
2
Squat down slightly and bend your upper body forwards by approx. 45° or more. You can stand with your right leg slightly further forward to achieve a more stable stance. Keep your back straight.
3
Pull the handle upwards forcefully until your elbow is against your body and hold the position briefly. Exhale as you do so.
4
Lower the handle slowly and in a controlled manner until your arm is stretched again and in the starting position. Breathe in as you do so.
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
Throughout the exercise, make sure that you are stable and that your back remains straight. Pull your shoulder down during the entire exercise by tensing your lat. Pull your elbows towards your hips and keep them close to your body. Imagine that you are pulling your elbow into your trouser pocket. Don't pull your elbow straight up, but in a half-bend. This puts more strain on your back muscles and less on your biceps. Tilt the handle slightly downwards with the front end.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
