Introduction
Rowing in a standing position, or also called bent over rowing, is another very effective exercise in fitness training and bodybuilding. Since the exercise requires a certain degree of coordination, and beginners often perform the movement incorrectly, the use of an expander is especially helpful. Training with the barbell bar often leads to misuse and overloading and a lower training weight is recommended, especially for beginners. The exercise is particularly popular in all training areas due to its complex training effect, and trains among others the deep back extensors, which are often the cause of back pain.
Muscles involved
conditional:
- Diamond muscle (M. rhomboid muscle)
- Trapezius muscle (M. trapezius)
- Latissimus (M. latissimus dorsi)
- Deep, long dorsal extensor (M. errector spinae)
- Biceps (M. biceps brachii)
- Calf muscles (M. gastrocnemius)
- Quadriceps (M. quadriceps femoris)
The athlete stands with the upper body bent forward about shoulder width apart. It is not the width of the upper body that is decisive, but the stretched back. A cat hump must be avoided as well as an exaggerated hollow back.
The knees are at the level of the feet. The athlete stands on the expander and holds both ends firmly in his hands. In the starting position, the hands are at the height of the knee joints, and are guided to the hip during the execution of the movement. The upper body is not moved during the entire movement.
