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7
Rowing pull sideways standing
Preparation
Fix the carriage horizontally at stomach height with a slight tilt. Attach the grip strap and grasp both grip loops.
Starting position
Position yourself in a stable standing position to the side of the device. The upper body is straight and stable. The arms are fully extended and the shoulder blades are positioned down at the back.
Execution
Pull your elbows back as far as possible. Slide your hands as close as possible to your upper body, along your ribs. The shoulders are pulled back.
Hint
The back remains in a straight position and under tension during the entire movement.
Variants
In the horizontal position of the slide, please set the corresponding force level limit according to the piston. Follow the instructions for use!
Warning
When the carriage is in the horizontal position, please observe the corresponding force level limit according to the operating instructions, depending on the piston!
Primary muscle
Back
Secondary muscle
Biceps
The classic strength exercise for a strong back
The row pull is an excellent exercise for strengthening the back, neck and biceps. Regularly performing this strength exercise helps to improve your posture.
The different rowing train variations can be easily integrated into any fitness program. They not only promote muscle strength, but also general fitness and endurance.
Rudder pull on EISENHORN
The lateral row pulley on the EISENHORN enables effective training for the back and biceps. The device allows you to perform this exercise in the best possible way and offers numerous row pull variations and alternative exercises. This versatility makes the EISENHORN the ideal training device for comprehensive strength training at home.
The rowing pull is an extremely effective strength exercise with many benefits for fitness and health. Regular training improves posture, prevents back pain, increases muscle strength and endurance and is easy on the joints. The exercise is ideal for all age groups, is efficient and improves body coordination. Thanks to its adaptability to different fitness levels and execution variations, the row pull exercise is an enrichment for any training program.
There are different variations of this exercise. In the classic standing row pull, you stand sideways in front of the EISENHORN with your feet offset. Grasp both ends of the grip strap, which has been pulled through the horn loop, with one hand. Now pull your elbows back as far as possible, sliding your hands close to your upper body and guiding the movement along your ribs.
The shoulders remain pulled back and the torso tensed throughout the exercise. This is crucial in order to generate the pulling force primarily from the upper back muscles and train them effectively. The movement should be performed slowly and in a controlled manner.
The row pull exercise works numerous muscle groups. However, it mainly trains the back muscles, with both the upper and lower back muscles working intensively. Depending on the version, the shoulders, arms and torso are also more involved.
Row pull training focuses in particular on the broad latissimus back muscle (latissimus dorsi muscle). This muscle group is intensively activated during the movement and contributes significantly to the development of strength and stability of the back. In addition, the row pull exercise helps to strengthen the rear shoulders (musculus deltoideus pars clavicularis) (especially if the exercise is performed with a wide grip).
The trapezius muscle (musculus trapezius), the large and small rhomboid muscles (musculus rhomboideus minor et major), the biceps (musculus biceps brachii) and the brachialis muscle (musculus brachialis) work in a supporting role. These muscles help to stabilize and strengthen the pulling movement, which leads to a holistic training effect.
This strength exercise improves posture, prevents back pain and builds muscle strength and endurance. It is easy on the joints, ideal for all age groups and promotes body coordination. Thanks to its adaptability to different fitness levels and the many variations that can be performed with a grip band, Handle bar or Cable Pulley, the row pull is a valuable addition to any training program. Correct execution maximizes effectiveness and minimizes the risk of injury.
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.