Rowing with body weight on chairs with an overhand grip is an exercise to train the trapezius. The pulling movement is similar to rowing with a wide grip. The exercise can be performed at home without equipment.
Position two chairs 1-1.5m next to each other so that their backs are facing each other. Place a stable pole on the backrests of the chairs and secure it with a rope if necessary. Position an elevation (box) in front of the chairs.
2
Sit on the floor between the chairs and grasp the bar with an overhand grip wider than shoulder width (palm facing away from you). Place your legs on the box. Build tension in your entire body and lift your buttocks off the floor. Your body should now be in a horizontal line. This is your starting position.
3
Pull yourself up slowly and in a controlled manner until your chest is against the bar. There should now be a 90° angle between your upper arms and your upper body. Breathe out as you do this.
4
Slowly lower yourself back down until your arms are stretched and you are back 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
Before starting the exercise, check that the structure is stable enough. Make sure that your back remains straight throughout the exercise. When lowering, go down until your shoulders come forward and your back muscles are slightly stretched. When pulling up, go all the way up and pull your shoulder blades together at the back.
If the exercise becomes too easy for you, you can strap on a rucksack and fill it with books etc.
Muscle groups
Primary
Back (upper - trapezius)
Secondary
Biceps
Shoulder (posterior)
Back (upper - latissimus)
Tertiary
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Equipment
Body weight
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