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.
Position the cable pulley at the lowest level and attach a straight bar. Take a 30-45° incline bench and place it with the back in front of the cable tower. Lie with your stomach on the padding.
2
Hold the bar 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 bar forcefully towards your chest until your elbows are against your body and hold the position briefly. Exhale as you do so.
4
Lower the bar slowly and in a controlled manner until your arms are stretched again and in the starting position. Breathe in as you do so.
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 foremost position, your shoulders should be pulled slightly forward. If it is in the rearmost position, you should pull your shoulders backwards.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
Cable pull
Inclined bench
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