Rowing with a barbell is a good exercise for training the back. In the overhand grip variation, the trapezius muscle and latissimus are mainly used. The bar is pulled towards the abdomen.
Take a 30-45° incline bench and lie with your stomach on the padding.
2
Hold a barbell with both hands in an overhand grip. Palms facing backwards. Your arms and shoulders hang towards the floor and your back muscles are stretched.
3
Pull the barbell forcefully towards your chest until your elbows are against your body and hold the position briefly. Breathe out as you do so.
4
Lower the barbell slowly and in a controlled manner until your arms are 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.
Tip
Use the full range of motion! When the bar is in the lowest position, your shoulders should be pulled slightly downwards. If it is in the top position, you should pull your shoulders back.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
Barbell
Inclined bench
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