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. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Upright rowing
One-armed, standing
Type: Unilateral
Rest: 150s
Equipment: Kabelzug
Tutorial
1
Position the cable pull on the lowest step and attach a simple handle.
2
Grasp the handle with your left hand in an overhand grip (palm facing backwards) in front of your upper left thigh. The left arm hangs down and the elbow joint is slightly bent.
3
Move the handle vertically upwards close to your body by spreading your left upper arm away from your body and bending your elbow at the same time. Bring the handle up to your upper chest. Exhale as you do so.
4
Slowly lower the handle vertically in a controlled manner until you are back in the starting position. Your hand should be in front of your thigh again. Breathe in as you do so.
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 the break.
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.
Muscle groups
Primary
Shoulder
Secondary
—
Tertiary
—
Equipment
Cable pull
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