Rowing with dumbbells is a good exercise for training the back. This variation works more on the trapezius muscle and the back shoulder.
Exercise
Rowing
Leaning forward (focus on trapezius/rear shoulder)
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 muscles are stretched. Your palms are facing backwards.
3
Powerfully pull the dumbbells upwards until your elbows are next to your body and your upper arms are 90° apart from your upper body. Hold the position briefly. Exhale 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
Use the full range of motion! When the dumbbells are in the lowest position, your shoulders should be pulled slightly downwards. When they are in the top position, you should pull your shoulders back and "crack nuts" with them. Keep your torso tense and your back straight.
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 - trapezius)
Secondary
—
Tertiary
—
Equipment
Dumbbell
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