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. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Sit down at the machine and press your chest against the chest pad.
2
Grasp the handle with your left hand in a neutral grip (palm facing down). Your arm and shoulder are pulled slightly forward by the weight and your back is stretched.
3
Pull the handle forcefully towards your chest until your elbow is next to your body. The upper arm is spread out at an angle of 45° to your upper body. Pull your shoulder blade back and hold the position briefly. Exhale as you do so.
4
Slowly release your grip forward in a controlled manner until your arm is stretched again and your shoulder is 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 with the left side first and continue with the right side after a 60-second break.
Tip
Use the full range of motion! If the handle is in the foremost position, your shoulder should be pulled slightly forward. If it is in the rearmost position, you should pull your shoulders backwards. 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 - trapezius)
Secondary
—
Tertiary
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Equipment
Rowing machine
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