Rowing with grip tape

Strengthen your back with controlled pull - the grip band gives you a secure hold and focuses the movement on the latissimus and biceps.

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Preparation

Secure the sled all the way down, fold the handle strap and pull it through the loop.

Starting Position

With feet shoulder-width apart, you go into a slight squat and grab the loops. The upper body leans slightly forward, while the back remains stable and straight.

Execution

Pull your arms up in a controlled manner, keeping your upper arms close to your body. Make sure to keep your back and squat position stable. Then slowly and evenly return the movement back to the starting position.

Muscles Used

Back

Biceps

What makes this exercise particularly effective?

Rowing with a handlebar tape is a flexible variation of the classic rowing exercise. The grip tape allows you to perform the movement safely and with focus, enhancing activation of the back muscles, shoulders, and core. Additionally, the resistance on the handlebar can be easily adjusted, making the exercise highly scalable and suitable for different performance levels.

What effect does the exercise achieve?

Strong activation of the upper back: The latissimus, rhomboids, and trapezius muscles are worked intensively. The rear shoulder muscles are also engaged.
Improvement of posture & shoulder stability: Pulling and squeezing the shoulder blades together strengthens posture and helps correct misalignments such as rounded shoulders.
Increased trunk and core stability: Keeping the body stable and preventing swinging requires activation of the core, lower back, and stable hips.
Joint-friendly & ideal for technical training: The slightly elastic resistance is gentler than rigid weights, reducing stress on the joints. This also allows better focus on movement quality and controlled pulling.
Scalability & variety: Variations in grip width, body angle, one-arm versions, and different grip heights provide variety and progression opportunities.

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. Although rowing with grip tape is not part of the classic Big 5, it can be an excellent addition to your training concept:

Supports pulling movements: It complements pull-ups and rowing exercises by targeting the same muscle groups, improving overall pulling strength.
Helps correct muscular imbalances: If one side is weaker, this exercise promotes functional balance.
Promotes progress and motivation: The stability requirement and exercise variation align with training principles such as supercompensation and efficient body training.