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Standing upright rowing

Preparation

Hang the cable pull in the middle position, fold the grip tape twice and guide it through the loop of the cable pull.

Starting position

In a slight lunge, grasp the handle loops with both hands. Select position so that there is already tension on the cable pull when the arms are stretched.

Execution

Start movement in upper grip. Pull hands to ribs in a controlled manner while slowly twisting hands up to hammer grip. Pull shoulder blades back.

Hint

Variants

Warning

Primary muscle

Back

Secondary muscle

Biceps

The classic strength exercise for a strong back

Effective back training

The rowing pull with weight is a strength exercise that primarily trains the back muscles. It is an effective exercise to strengthen and define the upper and lower back muscles.

EISENHORN is the ideal device to perform the exercise rowing pull with a weight range of 4-112 kg or with your own body weight. Thanks to additional components such as cable pulls and grip bands, the range of exercise possibilities is almost endless.

Standing row
EISENHORN

EISENHORN is ideally suited for the varied training of the back muscles. The exercise rowing pull can be performed on the EISENHORN with or without weight in different variations. Some examples:

The correct execution

There are several variants of execution of this exercise. For the classic standing exercise, start in an upright position and stand in front of the weight station. Now grasp the pulley or handle bar with a wide grip at chest level and slowly pull the weight toward the chest. The elbows remain close to the body, the shoulders pulled back down, the abdomen and torso tense. The power comes primarily from the back. Subsequently, the weight is slowly moved back to the starting position in a controlled manner.

Alternatively, the exercise can be performed sitting (on a chair, seat or flat bench – with or without a backrest), at different angles to the weight or with different grips. The weight can be your own body weight, a weight machine or a cable puller. Pull tower as with EISENHORN or free weights can be used. These should be adapted to the individual training condition and own fitness. The difficulty of the exercise depends on various factors such as the selected weight, the training angle as well as the training volume. For athletes who want to do conditioning training (endurance), a rowing station is usually used, which serves only to perform this one exercise.

Muscle groups trained

The rowing pull with weight are used various target muscles. Mainly the back 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 cable with a tight grip, the focus is on the broad latissimus back muscle (musculus latissimus dorsi). In contrast, when rowing on a pulley, the wide grip tends to help train the posterior shoulders (musculus deltoideus pars clavicularis). The trapezius muscle (musculus trapezius), the large and small rhomboid muscle (musculus rhomboideus minor et major) as well as the biceps (musculus biceps brachii) and arm flexor (musculus brachialis) also play a supporting role.

If V-grips are used and the weight is pulled from the top, the trapezius is trained more, while when pulling from the bottom up, the focus is more on the latissimus.

Advantages rowing pull workout

Rowing exercises are good for strengthening the back muscle and improving upper body fitness. Regular training from the upper body can also help reduce the risk of injury. In addition, a strong back contributes to improved posture.

As with any exercise, there are risks associated with the rowing pull with weight. It can cause back injuries if not done correctly. It is important to perform the movement slowly and in a controlled manner and not to use too much weight.

The rowing pull with weight can be integrated into a workout plan for the back muscles. It is recommended to increase the exercise slowly and make sure that the movement is controlled and clean.

Increase difficulty

To make the workout even more effective, you can combine the rowing pull with weight with other exercises for the back muscles. Examples include pull-ups, deadlifts and lat pull-downs. It’s also important to stretch enough before you start exercising to avoid injury. A good stretch can improve blood flow to the muscles and increase flexibility. It is also recommended to have a short stretching phase after the workout.

It is also important to have a balanced diet to support and repair the muscles. Proteins, carbohydrates and healthy fats should be consumed in balanced proportions to provide the body with all the necessary nutrients.

Conclusion

The rowing pull with weight is an effective exercise to strengthen and define the back muscles. However, it is important to perform the exercise slowly and in a controlled manner and to learn the correct technique to avoid injuries and mistakes. Incorporating this exercise into a back muscle workout plan can strengthen muscles and improve posture.

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.

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