Rowing is a basic exercise to train the latissimus. The pulling movement in the horizontal axis should be included in every back workout. Performing the exercise with an overhand grip mainly targets the latissimus and biceps.
Exercise
Rowing
With bar in underhand grip
Type: Bilateral
Rest: 180s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at the lowest level and attach a straight bar. Sit on the bench and position your feet on the footrests.
2
Grip the bar with both hands wider than shoulder width in an underhand grip (palms facing upwards) and keep your back upright and straight. Your arms and shoulders are pulled slightly forward by the cable and your back is stretched.
3
Pull the bar forcefully towards your stomach until your elbows are against your body. Pull your shoulder blades back and hold the position briefly. Breathe out as you do so.
4
Let the bar forward slowly and in a controlled manner until your arms are stretched again and your shoulder is pulled slightly forward by the cable. 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 foremost position, your shoulders should be pulled slightly forward. If it is in the rearmost position, you should pull your shoulders back and "crack nuts". 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 - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull
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