What makes this exercise particularly effective?
During the bent-over row with an overhand grip, you grasp the handlebar with your palms facing down. This grip variation shifts the focus to the upper back muscles — especially the rhomboids, upper trapezius, and rear deltoids — while ensuring intensive activation of the rhomboid and trapezius muscles.
What effect does the exercise achieve?
Targeted activation of the upper back: The overhand grip reduces biceps involvement, placing the primary load on the back muscles.
Improved posture & stability: Strong scapular retraction ensures an upright and stable upper body.
Core and back strengthening: The fixed hip flexion maintains a continuous stability demand on the back extensor and core, supporting squats and deadlifts.
Efficient, guided execution: The EISENHORN fitness station S enables controlled pulling movements, minimizing injury risk and allowing clean, effective strength training.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The bent-over row with an overhand grip perfectly complements this concept:
Horizontal pulling: Enhances the pulling motion in a different plane compared to pull-ups, specifically targeting the upper back.
Strengthening shoulders and posture: Promotes stability and back muscle engagement, essential for clean execution of all basic exercises.
Progressive resistance: Easily scalable via quick weight adjustments on the EISENHORN strength training station — suitable for both beginners and advanced users.
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