High rows are an exercise to train the back muscles. The neutral grip variation mainly works the latissimus and biceps, but also the trapezius. This variation is performed on the machine. 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
One-armed, neutral grip
Type: Unilateral
Rest: 150s
Equipment: Maschine
Tutorial
1
Adjust the seat height of the machine so that it fits your height and sit on the seat.
2
Press your chest against the chest pad and grasp the left handle with your left hand in a neutral grip. (Palm facing inwards). Your arm is stretched out and your shoulders should be pulled slightly forward.
3
Pull the handle forcefully backwards/downwards at an angle until your elbow is at the side of your body. Hold this position briefly. Exhale as you do so
4
Move the handle slowly and in a controlled manner diagonally forwards/upwards 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 handles are in the top position, your shoulders should be pulled slightly upwards/forwards. If they are in the lowest position, you should pull your shoulders back. Your elbows are close to your body in this position. 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
Machine
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