Rowing is a basic exercise for training the back muscles. The variation on the machine with a neutral grip targets the latissimus, trapezius and biceps muscles. With the one-armed version, you can concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Sit down at the machine and press your chest against the chest pad.
2
Grasp the handle with your left hand in a neutral grip (palm facing inward). Your arm and shoulder will be pulled slightly forward by the weight, stretching your back.
3
Pull the handle forcefully toward your chest until your elbow is next to your body. Your upper arm should be at an angle of approximately 45° to your upper body. Pull your shoulder blade backward and hold this position briefly. Breathe out as you do this.
4
Slowly and carefully lower the handle forward until your arm is straight again and the weight pulls your shoulder slightly forward. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, starting with the left side and continuing with the right side after a 60-second break.
Tip
Use the full range of motion! If the handle is in the foremost position, your shoulder should be pulled slightly forward. If it is in the rearmost position, you should pull your shoulders backwards. The movement is purely from the elbow and shoulder joints. The rest of the 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 - latissimus)
Secondary
—
Tertiary
—
Equipment
Rowing machine
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