Bent over rowing
The bent over row is a basic exercise in strength training that mainly serves to strengthen the lats . Depending on the anatomy, the athlete stands a little wider than shoulder width, crouches slightly and bends the upper body forward, but always keeps an oblique view (it is best to fix a point in front of him) and pull the barbell at the level of the navel. At this point he tries to pull his elbows back briefly to achieve maximum tension in the muscles, and then slowly and in a controlled manner lower the barbell.
Muscles involved
- latissimus dorsi muscle
- teres major muscle
- biceps brachii muscle
- brachial muscle
- brachioradialis muscle
- deltoid muscle
- trapezius muscle
- rhomboid muscle
- erector spinae muscle (only for the two-armed variant)
- and other
One-armed variant
The exercise can optionally also be performed with a dumbbell . The athlete kneels on a bench, leans on it with one hand and performs the exercise specifically with the other arm. The advantage of this variant is a larger range of motion (also: ROM, range of motion), which activates several muscle fibers. In addition, the one-armed version is recommended for everyone who already has a spine problem in the lower back. Relief is created here by supporting one half of the body.
Another advantage of this shape is that the weight-carrying arm can be moved at various angles to the body. Close to the body (as shown in the picture above), the lats are trained very strongly. If, on the other hand, the elbow is not directed towards the body, but outwards at a 90 ° angle, the trapezius, the rhomboids and the teres major are more stressed. Mixed forms, e.g. B. a splay at 45 ° angle, are possible and connect the target muscles of the different shapes mentioned.