Rowing with a barbell is a good exercise to train the back. The underhand grip variation mainly works the latissimus and biceps. 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 underhand grip. Palms facing forward. Your arms and shoulders hang towards the floor and your back muscles are stretched.
3
Pull the bar forcefully towards your stomach 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
Pull your shoulders down throughout the exercise by tensing your lat. Use the full range of motion! 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.
If you don't have the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull
Inclined bench
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
