Rows
Reps10 times
Calories burned126 kcal
LevelBeginner
Changing duration and load is available in our application
Sit in a cable machine. Set the appropriate weight for you. Grab the bar with a regular narrow grip. Perform a barbell row to your chest. When performing this movement, take your body 30 degrees back. This will allow you to better work out the latissimus dorsi. Raise the bar up to the starting position.
How to perform the exercise
10 times
126 kcal
Control your movement and do not rush.
01
Start position
Sit at the cable machine and set a suitable weight.
02
Grip
Take a regular narrow grip on the bar and brace your torso.
03
Lean
Lean the torso back about 30 degrees for better lat engagement.
04
Pull
Pull the bar to the chest, squeezing the shoulder blades and driving with the elbows.
05
Hold
At the bottom squeeze the back muscles for a second.
06
Return
Slowly raise the bar to the start, stretching the lats.
Variants
Beginner
Use a light weight and a shallow torso lean.
Middle
Use a moderate weight and a 30-degree lean, feeling the back work.
Professional
Increase the weight while fully controlling the torso and shoulder blades.
Which muscles are working
The main load falls on the lats, biceps and mid-back.
Benefits of the exercise
Strength
Builds the lats and biceps.
Simply
A simple, safe exercise for beginners.
Balance
Teaches you to squeeze the shoulder blades and feel the back.
Contraindications
Acute shoulder or back pain.
Limited shoulder girdle mobility.
Using excessive weight at the expense of technique.
Recommendations
Strength
Do 3–4 sets of 10–12 reps at a steady tempo.
Technique
Pull the bar to the chest with your elbows, not your hands.
