Description

The upright rowing is a multi-joint exercise and therefore trains several muscles. These include: the entire deltoid muscle (shoulder), the trapezius and the biceps.

Exercise

Upright rowing

With straight bar, upright

Type: Bilateral Rest: 150s Equipment: Kabelzug

Tutorial

1

Position the cable pull on the lowest step and attach a straight bar.
2

Hold the bar shoulder-width apart and with an overhand grip (palms facing backwards) in front of your thighs. The arms hang down and the elbow joint is slightly bent.
3

Bring the bar up vertically close to your body by spreading your upper arms away from your body and bending your elbows at the same time. Bring the bar up to your upper chest. Exhale as you do so.
4

Slowly lower the bar vertically in a controlled manner until you are back in the starting position. Your hands should be in front of your thighs again. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Keep your back straight throughout the exercise. Use the full range of motion. Bring the weight up vertically close to your body and move your elbows slightly backwards at the top point. Your elbows guide the movement. Imagine that you are hitting someone behind you in the face with your elbows as you raise the weight.
Avoid taking momentum.