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Standing oar pull
Preparation
Hook the cable pull in the middle position. Fold the grip tape twice and pass it through the loop of the pulley.
Starting position
Hold the handle loops with both hands in a slight lunge. Select the position so that there is already tension on the cable pull when the arms are stretched.
Execution
Start the movement with an overhand grip. Pull your hands to your ribs in a controlled manner and slowly turn your hands up to the hammer grip. Pull the shoulder blades back.
Hint
Variants
Warning
Primary muscle
Back
Secondary muscle
Biceps
The classic strength exercise for a strong back
The row pull is one of the most effective exercises for a strong back. It mainly trains the back muscles, including the latissimus and rhomboids, as well as the shoulders and arms. The rowing train is versatile and adaptable and is ideal for improving posture.
Rowing train on the EISENHORN
With a weight range of 4-112kg and its space-saving design, the EISENHORN is ideal for all types of rowing exercises.
Thanks to additional components such as the pulley and grip straps, it enables comprehensive and versatile back training that can be optimally adapted to individual needs. Some examples of rowing pull alternatives from our exercise database are listed here:
There are different versions of this exercise. For the classic standing rowing pull, start upright and stand in front of the EISENHORN. Then grasp the pulley or both ends of the grip strap at chest height and slowly pull the weight towards your chest. The elbows remain close to the body, the shoulders are pulled back and the stomach and torso are tense. The power comes primarily from the back. The weight is then moved slowly and in a controlled manner back to the starting position.
Alternatively, the exercise can also be performed in a seated position. The weight should be set according to the individual training condition and fitness level.
The row pull exercise engages various target muscles. Especially the upper and lower back muscles. Depending on the training variant, the shoulders, arms and torso are also more involved.
When rowing on the pulley with a narrow grip, the focus is on the broad latissimus back muscle (latissimus dorsi muscle). In contrast, the wide grip when rowing on the pulley helps to train the rear shoulders (deltoideus pars spinalis muscle). The trapezius muscle (Musculus trapezius), the large and small rhomboid muscles (Musculus rhomboideus major et minor) as well as the biceps (Musculus biceps brachii) and the brachialis muscle (Musculus brachialis) are used for support. If you pull the weight from above, the trapezius is trained more, while pulling from below upwards focuses on the latissimus.
The rowing train offers an efficient full-body workout that particularly strengthens the back muscles. The different grip variations can also be used to train other, different muscle groups such as the shoulders, arms and torso. This not only improves muscle strength and endurance, but also promotes posture and stability. The rowing train is also easy on the joints and ideal for effectively strengthening the muscles for various sports.
The level of difficulty of rowing trainings can be increased using various methods. This includes increasing the weight, adjusting the number of repetitions or using different grip variations. In addition, the speed of movement can be varied or the exercise can be performed on one side to increase the intensity. These adaptations not only develop muscle strength, but also improve coordination skills and endurance.
The row pull is one of the most effective exercises for a strong back and trains a variety of muscle groups such as the latissimus, rhomboids, shoulders and arms. Different grip variations and design options enable comprehensive and individualized back training that improves posture and strengthens muscle strength and endurance. The rowing train is also particularly suitable for building up muscles for various sports. The intensity can be increased individually using different methods such as increasing the weight and varying the speed of movement.
The essential
advantage
EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.
Perfect training on the EISENHORN
With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.
Buy EISENHORN
You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.