Type of exerciseCompound

Muscles usedAbs, biceps, lats, shoulders, lower back


Rowing allows you to better isolate the upper back and allow better movement in the shoulder joint. This exercise is for mid-level practitioners only.

We advise you to train on guided machines for beginners to prepare your backs to the rowing bar.

This is the instructions for the rowing bar and how to do

  • (Read the instructions, tips and tricks, and watch the video several times before doing the exercise).
  • 1. Set the load on the bar.
  • 2. Place the feet under the bar with a pelvis width spacing. The shins are very close to the bar.
  • 3. Do a hip flexion according to your flexibility : that is to say, bend the bust forward by tilting your pelvis backwards and keeping the back flat (straight without bending it).
  • 4. Then bend your knee until your hands are able to catch the bar. You have your back flat and leaned, your eyes aligned with your position, your hips and knees bent.
  • 5. Raise the bar to your chest by bending your elbows back and closest to your body.
  • 6. Then return to the initial position by extending the arms and holding the bar as much as possible.
  • 7. Continue your series by repeating the movement.

The rowing bar : several techniques, tips and advice

  • 1. We advise you to control the hip flexion before performing this movement. If you are a beginner, practice first with a moderate weight or on a guided machine.
  • 2. Control the movement throughout the exercise.
  • 3. Do not use your back to raise the bar. Never pull with your back.
  • 4. Look in front of you, align your neck with the spine.
  • 5. Bring the chest up and tighten your shoulder blades.
  • 6. Throughout the exercise, the heels must remain anchored to the ground.

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