Rowing is a basic exercise for training the back muscles. The variation on the machine with an overhand grip targets the trapezius muscle, the back shoulder and the latissimus.
Sit down at the machine and press your chest against the chest pad.
2
Grasp the handles with both hands in a pronated grip (palms facing down). Your arms and shoulders will be pulled slightly forward 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 at an angle of approximately 45° to your upper body. Pull your shoulder blades back and hold this position briefly. Breathe out as you do this.
4
Slowly and carefully lower the handles forward until your arms are straight again and the weight pulls your shoulders slightly forward. 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! If the handles are in the foremost position, your shoulders should be pulled slightly forward. If they are in the rearmost position, you should pull your shoulders backwards to "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
Rowing machine
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