Sports-And-Fitness

Rowing standing with the expander

introduction

Standing rowing, also called bowed rowing, is another very effective exercise in fitness training and bodybuilding. Since the exercise requires a certain amount of coordination and beginners often execute the movement incorrectly, the use of an expander is particularly helpful. Exercising with the barbell often leads to incorrect and overuse damage and a lower training weight is recommended, especially for beginners. The exercise is particularly popular due to the complex training effect in all training areas, and trains, among other things, the deep back extensors, which are often the cause of back pain.

muscles involved

Rhomboid muscle (M. rhomboideus)
Trapezius (M. trapezius)
Latissimus (M. latissimus dorsi)
deep, long back extensors (M. erector spinae)
Biceps (M. biceps brachii)

conditional:

Calf muscles (M. gastrocnemius)
Quadriceps (Quadriceps femoris muscle)

Motion description

The athlete stands about shoulder width apart with his torso bent forward. The decisive factor is not the width of the upper body, 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 level of the knee joints and are brought to the hips during the movement. The upper body is not moved during the entire movement.