Rowing is a basic exercise for training the back muscles. The T-bar variation in the parallel grip mainly targets the trapezius muscle, the back shoulder and the latissimus. Due to the bent forward position, the lower back is also used to stabilize the spine.
Exercise
T-bar rowing close in parallel grip
Type: Bilateral
Rest: 150s
Equipment: Langhantel
Tutorial
1
Stand with both legs on the platform provided, push your hips back and bend your upper body forwards by approx. 45°.
2
Grasp the narrow parallel grip with both hands wider than shoulder-width apart in the overhand grip (palms facing backwards). Your arms and shoulders are pulled down slightly by the weight and your back is stretched.
3
Pull the handle forcefully towards your chest until your elbows are next to your body. Your upper arms are spread out at approx. 45° to your upper body. Pull your shoulder blades back and hold the position briefly. Breathe out as you do so.
4
Slowly release the handle forward in a controlled manner until your arms are stretched again and your shoulder is pulled slightly forward by the weight. 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! 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. Always keep your upper body stable to avoid swinging movements.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Back (upper - trapezius)
Tertiary
—
Equipment
Barbell
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