Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
Difficulty
Steps
Sit on a rowing machine with your chest against the pad, feet flat on the ground, and a handle in one hand.
Keep your back straight and core engaged as you pull the handle towards your ribcage, leading with your elbow.
Lower the handle back down under control, then repeat for the desired number of repetitions before switching sides.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and trapezius.
Targets the biceps as secondary muscles.
Improves scapular retraction and stability.
Equipments
