Rowing is a basic exercise for training the back muscles. The T-bar variation with an underhand grip mainly targets the latissimus, biceps and trapezius muscles.
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 an underhand grip (palms facing forward). 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 against your body. Pull your shoulder blades back and hold the position briefly. Breathe out 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 bar is in the lowest position, your shoulders should be pulled slightly downwards. When it is in the top position, you should pull your shoulders back. The movement is purely from the elbow and shoulder joints. The rest of the 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 - latissimus)
Secondary
—
Tertiary
—
Equipment
T-bar rowing machine
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