dragövningarna

Dragövningarna is a Swedish term used in fitness and rehabilitation to describe a set of pulling movements that strengthen the upper body, particularly the back, shoulders and arms. They focus on bringing the weight toward the body and involve muscles around the shoulder girdle such as the latissimus dorsi, rhomboids and biceps. Dragövningarna are commonly included in strength training programs and rehabilitation protocols to improve pulling strength, muscular balance and posture.

Typical examples of dragövningar include bent-over rows, seated cable rows, lat pulldowns, pull-ups or chin-ups, and a variety of face pulls and banded rows. They can be performed with free weights, barbells, machines or resistance bands and can be adjusted to suit beginners or advanced athletes.

Proper technique emphasizes a controlled, vertical or diagonal pulling motion with deliberate scapular retraction and minimal momentum. The elbows are usually kept relatively close to the torso, the back remains neutral, and the core is engaged to protect the spine. Beginners should start with lighter loads and higher reps, gradually increasing resistance as technique improves.

Safety and progression: avoid sudden jerks and sharp pain. Stop if pain occurs in the shoulder or elbow, and seek professional guidance if recovering from an injury. When programmed appropriately, dragövningar contribute to overall upper-body strength, functional fitness and injury prevention. Related terms include rows and pulling exercises.