Rowing with a barbell is a good exercise to train the back. In the variation for the back shoulder, you pull the bar towards your chest. This mainly works the trapezius muscle and the back shoulder.
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 next to your body and your upper arms are spread out at approx. 90° to your body. Hold the position briefly. Exhale 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 and "crack nuts".
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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