Rowing is a basic exercise to train the latissimus. The pulling movement in the horizontal axis should be included in every back workout. The wide grip on the bar mainly targets the trapezius muscle and the rhomboids. The wide parallel grip is more ergonomic than the normal lat pulldown bar and usually feels better when rowing. Try both variations and choose the one that feels better for you.
Position the cable pulley at the lowest level and attach a wide parallel grip. Sit on the bench and position your feet on the footrests.
2
Grip the bar with both hands wider than shoulder-width apart in a neutral grip (palms facing inwards) and keep your back upright and straight. Your arms and shoulders are pulled slightly forward by the cable and your back is stretched.
3
Pull the bar forcefully towards your chest until your elbows are next to your body. Your upper arms are spread out at approx. 45° to your upper body. Pull your shoulder blades back and hold the position briefly. Breathe out as you do so.
4
Let the bar forward slowly and in a controlled manner until your arms are stretched again and your shoulder is pulled slightly forward by the cable. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! When the bar is in the foremost position, your shoulders should be pulled slightly forward. If it is in the rearmost position, you should pull your shoulders back and "crack nuts". Make sure that you do not have a hollow back or hunched back during the exercise. Always keep your upper body almost upright to avoid swinging movements.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
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Equipment
Rowing cable pull
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