Rowing is a basic exercise for training the back muscles. The T-bar variation with an overhand grip mainly targets the trapezius muscle, the rear shoulder and the latissimus.
Lie down with your chest on the chest pad and place your feet on the footrest.
2
Grasp the handles with both hands wider than shoulder width apart using an overhand grip (palms facing backward). Your arms and shoulders will be pulled down slightly by the weight and your back will be stretched.
3
Pull the handles forcefully toward your chest until your elbows are next to your body. Your upper arms should be spread out at an angle of more than 45° from your upper body. Pull your shoulder blades back and hold the position briefly. Breathe out as you do this.
4
Lower the handles slowly and in a controlled manner until your arms are straight again and your shoulders are pulled down slightly by the weight. Breathe in as you do this.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! When the handles are in the lowest position, your shoulders should be pulled slightly forward. When they are in the top position, you should pull your shoulders back and "crack nuts". The movement is purely from the elbow and shoulder joints. The rest of your body remains stable. 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 - trapezius)
Secondary
—
Tertiary
—
Equipment
T-bar rowing machine
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