🚨 GROW BACK HUGE WORKOUT

🔥 Machine Low Rows

✅ One of my key exercise for back development. Crazy stimulation lower traps and lats
4 working sets, 8-10 reps

  • Target muscle: The back in general
  • Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Brachialis, Brachioradialis
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  • Mechanics: Compound
  • Force: Pull
Machine Low Rows
Machine Low Rows

✅ Comments and tips

  • Pull with your elbow, not with your biceps.
  • The machine one-arm row is great for developing unilateral functional upper-body strength.
  • To encourage the recruitment of more stabilizer muscles, especially in your core, place your free arm behind your back.

🚨 Standing cable row

Standing cable row
Standing cable row

✅ Starting position

  1. Attach a double-row bar (or two stirrups/handles) to a cable pulley that is a little lower than waist high.
  2. Grasp the double-row bar with both hands and step back until the cable is pulled taut and your arms and shoulders are stretched forward.
  3. Flex your hips and knees so that you are almost in a seated position.

✅ Execution

  1. Keeping your elbows close to your body, exhale as you pull the double-row bar to your lower abdomen.
  2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  3. Inhale as you return the double-row bar to the starting position, with your arms and shoulders stretching forward.
  4. Repeat for the prescribed number of repetitions.

🔥 Cable/Bar VS Seated cable row

  • Target muscles: None; the back in general (see synergists)
  • Synergists: Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  • Mechanics: Compound
  • Force: Pull
Cable/Bar Seated cable row
Cable/Bar VS Seated cable row

⁉️ Remember: different grips & handles have different attributes to muscle stimulation, activation and isolation.
It’s important to understand different types e.g. pronation, neutral & supination.

✅ HOW TO: 

1. Grab the rope with a neutral grip, with your arms fully extended in front of you and a slight bend at the elbows.
2. While keeping the arms straight, pull the rope down by contracting the lats until your hands are next to the side of the thighs.
3. While keeping the arms straight, go back to the starting position while breathing in.
4. Repeat for 8-12 repetitions

🔥 VS – Seated cable row

Starting position

  1. Sit facing the cable row machine and place your feet on the foot rests.
  2. Grasp the double-row bar and slide your bottom backward until your knees are almost straight. You torso should be leaning forward and your arms and shoulders should be stretching forward.

✅ Execution

  1. Exhale as you slowly lean backward, straighten your back, and pull the v-bar to your abdomen, keeping your elbows close to your body. Pull your shoulders back and stick out your chest at the top of the movement.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you slowly lean forward and return the double-row bar to the starting position, with your arms and shoulders stretching forward and your lower back bent forward.
  4. Repeat for the recommended number of repetitions.

🔥 Kneeling or Standing – Straight Arm Lat Pushdown

Straight Arm Lat Pushdown
Straight Arm Lat Pushdown

1. Shoulder-width pronated (palms down) grip, with your arms fully extended in front of you and a slight bend at the elbows, grab the bar.
2. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs.
3. While keeping the arms straight, go back to the starting position while breathing in.
4. Repeat for 8-12 repetitions.

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