đš Back High Row Workout
â Execution:
- â Pull the handle towards the upper abdomen;
- â Once the handle reaches the abdomen, slowly reverse the movement back to the starting position;
- â Repeat for the desired number of repetitions;
- â Inhale as you allow them to return. Pull with your elbows, not with your biceps
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1. đš Reverse-Grip Smith Machine Row
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â Why itâs on the list:Â Reverse-grip movements mean two things: The biceps play a greater role, and with the elbows now pulling back close to your sides, the target becomes the lower portion of the lats. The Smith machine allows you to concentrate only on pulling as much weight as possible, since you donât have to worry about balancing it.
Bend over about 45 degrees, staying close to the bar, and expect a little contribution from the hips and knees when youâre pounding out the heavy sets. While some gym rats consider the Smith machine taboo, the fixed plane of the movement and ability to really control a weight (think tempo of four seconds up and four down) can be both a novel and humbling exercise.
â In your workout:Â You donât need more than a single reverse-grip movement in your routine. Do it about midway through your workout, after your heavy overhand pulls. At any point in your back workout, donât be afraid to throw on some wrist straps. Your goal is to hammer your back and put it through the wringer, not be constantly limited by your grip strength.
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2. đš Bent-Over Barbell Deadlift
Why itâs on the list: This is probably the second-best back movement in terms of sheer weight you can lift. EMG research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder.[2] Like the deadlift, this is another technical move that requires excellent form but rewards you with a ton of muscle.
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â In your workout:Â Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so itâs best done early in your workout in order to save your lower back.[2] If youâre wrecked from deadlifts, it may behoove you to skip this movement.
3. đš Wide-Grip Seated Cable Row
â Why itâs on the list:Â Just about everyone defaults to the close-grip bar on rows. If that sounds like you, youâll find using a wide grip on a lat bar a nice change of pace because it shifts some of the emphasis to the upper lats. Wide rows mimic some back machines, so donât do both in your workout unless you make some other kinds of changes, like grip or target rep range. You might even try flipping your gripâand going about shoulder-width apartâwhich better targets the lower lats as the elbows stay tighter to your sides.
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â In your workout:Â Like machines, cables are best done toward the end of your workout. Choose a weight that enables you to complete no more than about 12 reps.
3. đš Reverse-Grip Smith Machine Row
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Why itâs on the list:Â Reverse-grip movements mean two things: The biceps play a greater role, and with the elbows now pulling back close to your sides, the target becomes the lower portion of the lats. The Smith machine allows you to concentrate only on pulling as much weight as possible, since you donât have to worry about balancing it.
Bend over about 45 degrees, staying close to the bar, and expect a little contribution from the hips and knees when youâre pounding out the heavy sets. While some gym rats consider the Smith machine taboo, the fixed plane of the movement and ability to really control a weight (think tempo of four seconds up and four down) can be both a novel and humbling exercise.
â In your workout:Â You donât need more than a single reverse-grip movement in your routine. Do it about midway through your workout, after your heavy overhand pulls. At any point in your back workout, donât be afraid to throw on some wrist straps. Your goal is to hammer your back and put it through the wringer, not be constantly limited by your grip strength.