High Rows is an exercise to train the latissimus. This exercise promotes back width and creates a V-shape in the upper body. This variation is performed on the incline bench and mainly works the latissimus.
Place a 45-60° incline bench with the back in front of the cable tower. Position the cable pulley on the top step and attach a lat pulldown bar. Lie with your stomach on the incline bench.
2
Grip them slightly wider than shoulder-width in the overhand grip (palms facing forward). Your arms should be stretched upwards and your shoulders should be pulled slightly upwards.
3
Pull the bar down forcefully until it rests against your chest and your elbows are at the side of your body. Breathe out as you do so
4
Slowly raise the bar again in a controlled manner until your arms are fully stretched and in the starting position. 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 top position, your shoulders should be pulled slightly upwards. When pulling down, do not pull your elbows down in front of your body, but to the side and back. Imagine that you are pulling your elbows into the back pocket of your pants. Make sure you don't have a hollow back. When the bar is in the lower position, tilt your head and upper back back slightly. This prevents you from pulling the bar against your head and gives you a greater range of motion.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull
Inclined bench
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