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. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
High Rows
Einarmig
Type: Bilateral
Rest: 150s
Equipment: Kabelzug, Verstellbare Bank
Tutorial
1
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 simple handle. Lie with your stomach on the incline bench.
2
Grasp the handle with your left hand in an overhand grip (palm facing forward). Your arm should be stretched upwards and your shoulder should be pulled slightly upwards.
3
Pull the handle down forcefully until it is at your chest and your elbow is at the side of your body. Breathe out as you do so
4
Slowly move the handle upwards again in a controlled manner until your arm is fully extended 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 with the left side first and continue with the right side after a 60-second break.
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 towards your hips. Make sure you don't have a hollow back.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull
Adjustable bench
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