Rowing is a basic exercise to train the latissimus. The pulling movement in the horizontal plane should be included in every back workout. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Attach a simple handle. Sit on the bench and position your feet on the footrests.
2
Grasp the handle with your left hand in a neutral grip (palm facing inwards) and keep your back upright and straight. Your arm and shoulder should be pulled slightly forward by the weight.
3
Pull the handle forcefully sideways towards your stomach until your elbow is against your body and turn your upper body slightly. Hold the position briefly. Breathe out as you do so.
4
Turn your upper body forwards again and slowly release the handle forwards 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
Use the full range of motion! If the handle 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 turn your upper body backwards.
Pull your elbows towards your hips and keep them close to your body. 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 - latissimus)
Secondary
—
Tertiary
—
Equipment
Rowing cable pull
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