Rowing is a basic exercise for training the back. The pulling movement in the horizontal axis should be included in every back workout. This version mainly trains the trapezius muscle. All you need for this exercise is a long Theraband and you can do it at home or in the gym.
Exercise
Rowing
Sitting
Type: Bilateral
Rest: 180s
Equipment: Fitnessband lang
Tutorial
1
Take a Theraband, sit on the floor with your legs straight and wrap the band around your feet.
2
Grasp the ends of the band with both hands in an overhand grip (palms facing down) and keep your back straight. Your arms and shoulders are pulled slightly downwards by the band and your back is stretched.
3
Pull the band forcefully towards your chest until your elbows are at the side of your body and your upper arms form a 90° angle with your upper body. Pull your shoulder blades back and hold the position briefly. Breathe out as you do so.
4
Move your hands forward slowly and in a controlled manner until your arms are stretched again and your shoulder is pulled slightly forward by the strap. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! If your hands are in the foremost position, your shoulders should be pulled slightly forward. If they are in the rearmost position, you should pull your shoulders back to 'crack nuts'. Make sure that you do not have a hollow back or hunched back during the exercise. Always keep your upper body almost upright to avoid swinging movements.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Back (upper - trapezius)
Secondary
Biceps
Shoulder (posterior)
Back (upper - latissimus)
Tertiary
—
Equipment
Resistance band long
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