Veslanje z ročko
Dumbbell row
Primary muscles: Srednji del hrbta. Assisting muscles: Biceps, Široka hrbtna mišica, Ramena.
How to do it
- Eno koleno in eno roko položi na klop, hrbet raven in trup vzporeden s tlemi.
- S prosto roko z tal vzemi ročko, dlan obrnjena proti telesu — izhodiščni položaj.
- Izdihni in ročko povleci proti boku prsnega koša, roko pa drži blizu telesa, hrbet pa pri miru.
- Zadrži eno sekundo in stisni hrbet.
- Vdihni in ročko nadzorovano spusti.
- Ponovi gib, nato zamenjaj roko.
Key to the execution: Trup drži povsem pri miru in vleci samo z roko in lopatico.
Common mistakes
- Zvijanje trupa, da bi »pomagal« pri dvigu.
- Vlečenje z roko namesto s hrbtom.
- Previsoko skomiganje z ramenom, zaradi česar se preveč vključi trapezasta mišica.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Hrbet exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.