Description

Rowing is a basic exercise to train the latissimus. The pulling movement in the horizontal plane should be included in every back workout. The tight grip mainly targets the latissimus.

Exercise

Rowing close to the machine

Type: Bilateral Rest: 150s Equipment: Maschine

Tutorial

1

Sit on the machine and position your feet on the footrests.
2

Grasp the handle with both hands in a neutral grip (palms facing inwards) and keep your back upright and straight. Stick your chest out and tense your lat.
3

Pull the handle forcefully towards your stomach until your elbows are against your body and hold the position briefly. Exhale as you do so.
4

Release your grip slowly and in a controlled manner until your arms are stretched again and in the starting position. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Pull your shoulders down throughout the exercise by tensing your lat. Maintain tension in your core and keep your back straight. Pull your elbows towards your hips and keep them close to your body. Imagine that you are pulling your elbows into your trouser pockets. This will work your back muscles more and your biceps less.
If you don't have the necessary grip strength, feel free to use pulling aids!