Rowing with dumbbells is a good exercise to train the back. This variation puts more strain on the latissimus.
Exercise
Rowing
Prevented
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Hold a dumbbell in each hand. Bend forward with your upper body 45° or more.
2
Your arms hang towards the floor and are pulled slightly downwards by the weight so that your back is stretched. Your palms are facing inwards.
3
Pull the dumbbells up forcefully until your elbows are against your body and hold the position briefly. Breathe out as you do so.
4
Lower the dumbbells 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
Pull your shoulders down throughout the exercise by tensing your lat. Maintain tension in your core and keep your back straight. Pull your elbows towards your hips and keep them close to your body. Imagine that you are pulling your elbows into your trouser pockets. Don't pull your elbows straight up, but in a half-bend. This will work your back muscles more and your biceps less. Tilt the dumbbells slightly downwards with the front end.
Tip: you can position an incline bench in front of you, bend forward and rest your forehead on the back of the incline bench. This will allow you to lean far forward without losing your balance.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Dumbbell
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