Rowing is a basic exercise to train the latissimus. The pulling movement in the horizontal axis should be included in every back workout. When performed with a neutral grip, the latissimus, trapezius and biceps are mainly targeted. With the one-armed version, you can concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Rowing
Einarmig
Type: Unilateral
Rest: 150s
Equipment: Kabelzug, Verstellbare Bank
Tutorial
1
Place an upright (approx. 90°) bench in front of the cable tower. Position the cable pulley at hip height and attach a simple handle. Sit on the bench.
2
Grasp the handle with your left hand in a neutral grip (palm facing inwards) and keep your back upright and straight. Your arm and shoulder are pulled slightly forward by the cable and your back is stretched.
3
Pull the handle forcefully towards your stomach until your elbow is against your body. Pull your shoulder blade back and hold the position briefly. Breathe out as you do so.
4
Release the handle slowly and in a controlled manner until your arm is 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 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 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
Adjustable bench
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