Rowing is a basic exercise for training the back muscles. The T-bar variation with an overhand grip mainly targets the trapezius muscle, the rear shoulder and the latissimus.
Lie with your chest on the chest pad and place your feet on the support.
2
Grip the handles with both hands wider than shoulder width in the overhand grip (palms facing backwards). Your arms and shoulders are pulled down slightly by the weight and your back is stretched.
3
Pull the handles forcefully towards your chest until your elbows are next to your body. Your upper arms are spread out at an angle of 45° from your upper body. Pull your shoulder blades back and hold the position briefly. Exhale as you do so.
4
Lower the handles slowly and in a controlled manner until your arms are stretched again and your shoulders are pulled down slightly by the weight. 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 handles are in the lowest position, your shoulders should be pulled slightly forward. When they are in the top position, you should pull your shoulders back and "crack nuts". The movement is purely from the elbow and shoulder joints. The rest of your body remains stable. Make sure that you do not have a hollow back or hunched back during the exercise.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
T-bar rowing machine
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