Rowing is a basic exercise for training the back muscles. The variation on the machine with an overhand grip targets the trapezius muscle, the back shoulder and the latissimus.
Sit down at the machine and press your chest against the chest pad.
2
Grasp the handles with both hands in a pronated grip (palms facing down). Your arms and shoulders are pulled slightly forward 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 approx. 45° from your upper body. Pull your shoulder blades back and hold the position briefly. Breathe out as you do so.
4
Slowly release the handles forward in a controlled manner until your arms are stretched again and your shoulders are pulled slightly forward 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! If the handles are in the foremost position, your shoulders should be pulled slightly forward. If they are in the rearmost position, you should pull your shoulders backwards to "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
Rowing machine
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