Sit down at the machine and press your chest against the chest pad.
2
Grasp the handles with both hands in an overhand grip (palms facing down). Your arms and shoulders are pulled slightly forward by the weight and your back is stretched. Arms are stretched.
3
Keep your arms straight and pull your shoulders back until your upper back is completely contracted. Pull your shoulder blades together at the back. Exhale as you do this.
4
Slowly move your shoulders forward in a controlled manner until you are in the starting position and your shoulders are pulled slightly forward again. 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 only takes place with your shoulders. 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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