Rowing is a basic exercise to train the trapezius. The pulling movement in the horizontal plane should be included in every back workout. The shoulder-width MAG grip is mainly used to hit the trapezius.
Position the cable pulley at the lowest level and attach a shoulder-width MAG grip. Sit on the bench 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 chest 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 during the entire 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 lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - trapezius)
Secondary
Biceps
Shoulder (posterior)
Back (upper - latissimus)
Back extensor
Tertiary
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Equipment
Rowing cable pull
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