Power Rack Row - Back Egzersizi

Animasyon

Açıklama

The Power Rack Row is a bodyweight rowing exercise performed by setting a barbell at a specific height inside a power rack or squat rack. Also known as an inverted row, it involves hanging under the bar at an inverted angle and pulling your chest up to the bar. It targets the latissimus dorsi, rhomboids, middle trapezius, biceps, and core muscles. It is an ideal preparatory exercise for pull-ups and a practical alternative for those who cannot yet perform them. When done regularly, it provides significant improvements in back development, grip strength, and posture.

Adım Adım Talimatlar

1
Set the barbell at waist height inside a power rack.
2
Position yourself face up underneath the bar.
3
Grasp the bar with a shoulder-width overhand grip.
4
Hang from the bar with your body forming a straight line and your heels on the floor.
5
Keep your legs straight or bent (depending on the desired difficulty level).
6
Engage your core muscles.
7
Pull your body up toward the bar, keeping your elbows close to your sides.
8
Pull until your chest touches or comes close to the bar.
9
Squeeze your shoulder blades together at the top of the movement.
10
Lower yourself back to the starting position in a controlled manner.
11
Maintain a straight body line throughout the entire movement.

Önemli Noktalar

✓Set the bar at waist height.
✓Maintain a straight body line.
✓Pull your chest to the bar.
✓Keep elbows close to your sides.
✓Squeeze shoulder blades at the top.

Yaygın Hatalar

✗Letting the hips sag - indicates poor core control.
✗Flaring the elbows out - shifts the target muscle pattern.
✗Incomplete range of motion - prevents full muscle engagement.
✗Swinging the body - relies on momentum rather than muscle.

Nefes Kontrolü

Exhale as you pull yourself up, inhale as you lower yourself.

Kas Aktivasyonu

lats0%

rhomboids0%

traps0%

biceps0%

core0%

rear delts0%

Güvenlik

Dikkat Edilmesi Gerekenler

Individuals with acute shoulder injuries should exercise caution.

Güvenlik İpuçları

Ensure the bar is securely set in the rack.
Keep your body straight.
Stop the exercise if your form breaks down.

İlgili Egzersizler

Benzer kas grubunu çalıştıran egzersizler

Lever Behind Head Lat Pulldown

Lats

Cable One Arm Pulldown

Lats

Pull-Up

Lats

Barbell Decline Bent Arm Pullover

Lats

Close Grip Lat Pulldown

Lats

High Row Machine

Lats

Egzersiz Bilgisi

ZorlukBeginner

Hareket TürüCompound

OdakHypertrophy

Sakatlanma RiskiLow

Set3-4

Tekrar8-15

Dinlenme60 saniye

Tempo2-1-2-0

Yardımcı GerekliHayır

Ev / Salon

HayırEvet

Etkinlik4.0 / 5

Popülerlik7.0 / 10

Öğrenme ZorluğuEasy

Ekipman

bodyweightbarbell

Birincil Kaslar

KanatlarLats

İkincil Kaslar

RomboidTrapezBicepsArka OmuzCore kasları

Faydalar

✓Ideal preparation for pull-ups.
✓Effective for building back thickness.
✓Utilizes bodyweight for resistance.
✓Improves posture.
✓Great for beginners.

Hedefler

Muscle GainStrength

Tüm Egzersizlere Dön

Animasyon

Açıklama

Adım Adım Talimatlar

1
Set the barbell at waist height inside a power rack.
2
Position yourself face up underneath the bar.
3
Grasp the bar with a shoulder-width overhand grip.
4
Hang from the bar with your body forming a straight line and your heels on the floor.
5
Keep your legs straight or bent (depending on the desired difficulty level).
6
Engage your core muscles.
7
Pull your body up toward the bar, keeping your elbows close to your sides.
8
Pull until your chest touches or comes close to the bar.
9
Squeeze your shoulder blades together at the top of the movement.
10
Lower yourself back to the starting position in a controlled manner.
11
Maintain a straight body line throughout the entire movement.

Önemli Noktalar

✓Set the bar at waist height.
✓Maintain a straight body line.
✓Pull your chest to the bar.
✓Keep elbows close to your sides.
✓Squeeze shoulder blades at the top.

Yaygın Hatalar

✗Letting the hips sag - indicates poor core control.
✗Flaring the elbows out - shifts the target muscle pattern.
✗Incomplete range of motion - prevents full muscle engagement.
✗Swinging the body - relies on momentum rather than muscle.

Nefes Kontrolü

Exhale as you pull yourself up, inhale as you lower yourself.

Tüm Egzersizlere Dön

İlgili Egzersizler

Benzer kas grubunu çalıştıran egzersizler

Lever Behind Head Lat Pulldown

Lats

Cable One Arm Pulldown

Lats

Pull-Up

Lats

Barbell Decline Bent Arm Pullover

Lats

Close Grip Lat Pulldown

Lats

High Row Machine

Lats

Açıklama

Adım Adım Talimatlar

Set the barbell at waist height inside a power rack.

Position yourself face up underneath the bar.

Grasp the bar with a shoulder-width overhand grip.

Hang from the bar with your body forming a straight line and your heels on the floor.

Keep your legs straight or bent (depending on the desired difficulty level).

Engage your core muscles.

Pull your body up toward the bar, keeping your elbows close to your sides.

Pull until your chest touches or comes close to the bar.

Squeeze your shoulder blades together at the top of the movement.

Lower yourself back to the starting position in a controlled manner.

Maintain a straight body line throughout the entire movement.

Açıklama

Adım Adım Talimatlar

Set the barbell at waist height inside a power rack.

Position yourself face up underneath the bar.

Grasp the bar with a shoulder-width overhand grip.

Hang from the bar with your body forming a straight line and your heels on the floor.

Keep your legs straight or bent (depending on the desired difficulty level).

Engage your core muscles.

Pull your body up toward the bar, keeping your elbows close to your sides.

Pull until your chest touches or comes close to the bar.

Squeeze your shoulder blades together at the top of the movement.

Lower yourself back to the starting position in a controlled manner.

Maintain a straight body line throughout the entire movement.