Bent side lifting | Strength training for a strong back

Bent side lifting

“Bent side lifting” is ideal for training the upper back and shoulder area. The starting position is the same as in the “Alternating Dumbbell Rowing” with a shoulder-wide stance, the upper body bent forward and the dumbbells hanging down by the outstretched arms. In this position, both arms are simultaneously raised sideways from the body to shoulder level. The tension is held briefly at the upper point and then the arms are lowered back to the starting position. Under no circumstances should the “lifting movement” take place above the shoulder line, as this can result in injuries and overloading of the shoulder joint.

One-armed cable pull rudders

The “One Arm Cable Rowing” is a classic exercise for the lower back muscles and additionally stabilizes the torso. The starting position for this exercise is a step position with the left foot about one meter in front of the right foot. The right hand grasps the cable pull and the upper body is slightly tilted forward.

The back is straight. When performing this exercise, the cable pull is pulled up to the height of the chest. While pulling the cable pull, the upper body is turned slightly to the right.

The final position is then held briefly before returning to the starting position. After ten repetitions for one side, the sequence is now transferred to the other hand and side. This exercise also has an increased potential for error.

Therefore it is absolutely necessary to learn the movement under the supervision of an expert and start with light weights. When “lat pulling kneeling” mainly the broad back muscle is trained. Starting position is kneeling in front of the lat pulling, so that the body forms a line from knee to head.

The arms are stretched upwards on the lat pulling bar. Handle width should be about shoulder width. Depending on the width of the grip, different parts of the musculature are trained to a greater or lesser extent.

Now the bar is pulled slowly and in a controlled manner towards the upper chest, keeping the upper body straight at all times. The head is in extension of the spine and the gaze is straight ahead. Then the pole is slowly let up again into the starting position.