Sitting Rope Rowing: Sitting Single-arm Rope Rowing GIF

Men will want a strong and thick back. There is a saying in the gym: "Newbie practices chest, veterans practices back."

　　Sitting single-arm rope rowing:

　　Main exercises: the middle back, and also exercises biceps and latissimus dorsi.

　　1. First, sit in front of the pulley, step forward on the pedal or lever. Bend your body and let your back be naturally straight. Grasp the handle with your left arm and palm down.

　　2. Straighten your arms and pull back until your body and legs are 90 degrees. Your back should be slightly arched. The latissimus dorsi should feel a good stretch when holding the handle in front. Put your right arm on your hips. This is the starting position of the movement.

　　3. Keep your body fixed, hold the handle and pull back, and turn your elbows tightly at the body while turning your wrists, and be in a neutral position when your hands reach the abdomen.

　　4. Keep this contraction One second, slowly restore to the starting position.

　　　Precautions:

　　1. Pay attention to keeping the knee slightly bent and not locked.

　　2. When restoring to the starting position, you should pay attention to turning your wrist and letting your palms face down again.

　　3. Breathing method: Exhale when pulling your hand back and inhale when restoring.

　　　Change: You can use a high pulley and stand in for this exercise. You can also turn your wrist completely.

(Note: Follow the WeChat public platform of the fitness bar, search for subscription account "Fitness Bar Network" or "Click to scan and follow")

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