Stabilizer & support muscles: The back is the center of your body and requires special attention during training. We’ll show you the 3 best rowing exercises for a strong back!
- You hold a barbell in a pronated grip (palms facing down) about shoulder width apart, knees are slightly bent. You now bend your upper body forward, while keeping your lower back straight until it is positioned almost parallel to the floor – this is your starting position!
- The barbell is now pulled from the starting position with a rowing movement close to your body up to the pelvis (exhale). At the end of the row, you should create a contraction in your back and keep the movement short.
- Finally, the barbell is slowly returned to the starting position (inhale). Now repeat the process again.
Tip: You can also do the exercise with a supinated grip (palms facing up). Find out which grip variant you can use to “feel” the back muscles better. This is crucial for targeted muscle building.
Rowing exercise 2: One arm dumbbell row
- For this back workout, you need a flat weight bench and two dumbbells of appropriate weight.
- Place your right leg on the top of the weight bench and lean your upper body forward. The upper body should now be positioned parallel to the weight bench and the floor.
- The right hand is now placed on the weight bench to support stability. The dumbbell is now lifted off the floor with the left hand – there is permanent tension on the back muscles.
- The rowing movement is now triggered and the dumbbell is pulled close to the body up to the level of the chest muscles (exhale). The upper body remains stable.
- The parallel opposite movement is carried out to end the exercise (inhalation).
Tip: Feel the rowing movement in your back and not in your biceps. Imagine how you only guide the dumbbell over your back muscles and your arm only serves as a supportive aid!
Rowing exercise 3: Rowing on the cable
- For this workout you need a cable pull and a dumbbell with a V-grip. First you sit on the flat bench and place your feet on the platform provided. The knees are slightly bent and not completely stretched!
- Now you grab the V-grip dumbbell and move it backwards with an upright upper body in a rowing movement until you have reached an angle of 90 ° (exhale). The chest is stretched out, you should now feel a nice tension in your back.
- Keep your arms close to your body when you return. At the end of the movement you should consciously contract your back muscles again and hold the position for a short time for optimal muscle building.
- You initiate the backward movement by pushing your upper body forward again and slowly giving the dumbbell back into the machine guidance (inhale).
Tip: Use a wider grip for this exercise when exercising in order to work harder on the broad back muscles (latissimus).
The benefits of rowing exercises
Rowing exercises should not be missing in any training plan and should be an integral part of your back training. Are you still not convinced? Then take a closer look at the advantages of proper rowing and you will not want to do without it in your next training session.
- Improvement of coordination and functionality when lifting and carrying in everyday life
- Training of the interaction of large muscle groups (complex exercise execution)
- Correction of posture by strengthening the core
- Development of back density and depth for a three-dimensional look