Rower Neck Rows
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Sit in the rower. Take the hands with your palms down. Keep your back straight. This will be your starting position. Keeping your body straight, pull the handles towards your neck. The extreme position is the hands at the level of the ears. Pause at the end position and slowly return to the starting position.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Sit at the rowing machine and take the handles with the palms facing down.
02
Torso
Keep the back straight and the body fixed.
03
Pull
While keeping the body straight, pull the handles toward your neck.
04
End point
At the end the hands should be at ear level.
05
Hold
Pause at the end, tensing the shoulders.
06
Return
Slowly return to the start position.
Variants
Beginner
Work with a light weight and a moderate range.
Middle
Use a moderate weight, bringing the handles to ear level.
Professional
Increase the weight while controlling the shoulder blades.
Which muscles are working
The main load falls on the shoulders, traps and upper back.
Benefits of the exercise
Strength
Builds the shoulders and traps.
Balance
Improves posture and upper back function.
Simply
A convenient machine exercise.
Contraindications
Acute shoulder or neck pain.
Cervical spine problems.
Using excessive weight.
Recommendations
Strength
Do 3 sets of 10–12 reps.
Technique
Do not shrug the shoulders to the ears and do not swing.
