Seated Cable Rows
How to do seated cable rows properly, with perfect form and technique! The best back exercise for bigger and stronger lats and arms!
Purpose:
- Increase Back Hypertrophy (size)
- Improve Shoulder Integrity
Prime Movers:
- Latimus Dorsi (Back)
- Biceps Brachii (Arms)
- Rhomboids (Back)
How To Do Seated Cable Rows
- Using a cable attachment of your choice, grab the handles firmly and sit in a position on the seated cable row machine. Make sure to grasp firmly and wrap your thumbs around the handles trying to maintain a neutral wrist position.
- To begin, lean your torso back only slightly while pulling your elbows back and down behind you. Focus on leading with your elbows and pulling your shoulder blades together.
- Then, control the weight down as you slowly relax back into the start position with your arms fully extended.
- For proper movement and efficiency, rotate your elbows inward towards your hips as you pull and let them flair out as you come back to the start position.
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Lat Pull-Downs
How to do lat pull-downs properly, with perfect form and technique! The best back exercise to replace pull-ups for bigger and stronger lats and arms!
Purpose:
- Increase Back Hypertrophy (size)
- Improve Shoulder Integrity
Prime Movers:
- Latimus Dorsi (Back)
- Biceps Brachii (Arms)
- Rhomboids (Back)
How To Do Lat Pull-Downs
- Using a Lat Pull-Down cable attachment of your choice, grab the handles firmly and sit in a position on the machine. Make sure to grasp firmly and wrap your thumbs around the handles trying to maintain a neutral wrist position.
- To begin, lean your torso back only slightly while pulling your elbows back and down behind you. Focus on leading with your elbows and pulling your shoulder blades together.
- Then, control the weight down as you slowly relax back into the start position with your arms fully extended.
- If you are able to without letting the weights rest, come all the way back to where your torso is vertical and you can push your head through your arms the same as for Military Press.
- For proper movement and efficiency, rotate your elbows inward towards the front of your body as you pull and let them flair out as you come back to the start position.
Get even stronger with our “How To Deadlift” Guide!
Everything you need to know about the Deadlift!
Includes a 12 Week Deadlift Program, Workouts, common Squat mistakes and how to fix them, and so much more in this nearly 100-page master guide!
Learn more!
More Accessory Exercises >>
View All Exercise Descriptions >>
Dumbbell Rows
How to do dumbbell rows properly, with perfect form and technique! The best back exercise to build bigger and stronger lats and arms!
Purpose:
- Build Pulling Strength
- Increase Back Hypertrophy (size)
- Increase Shoulder Integrity
Prime Movers:
- Latimus Dorsi (Back)
- Rhomboids (Back)
- Biceps Brachii (Arms)
How To Do Dumbbell Rows
- In a staggered stance, with one foot forward and the other behind, bend at the hips until your torso is slightly above parallel to the floor.
- Place your lead hand on a stable structure, or on your front knee, as you grab a heavy dumbbell or kettlebell with the other hand.
- Maintain a neutral spine as you pull your elbow back towards your hip until it is higher than your torso.
- To Dumbbell Row, keep your palm facing in towards your body throughout the lift and pull your shoulder blade back at the top of the row while allowing your torso to rotate slightly up.
- Control the descent as you let the weight arc back into the starting position just underneath your shoulder.
- In the starting position between lifts, let your shoulder blade protract forward and torso rotates slightly pulling again. This slight rotation allows for use of the entire lat muscle, which is attached at the base of your spine.
Get even stronger with our “How To Deadlift” Guide!
Everything you need to know about the Deadlift!
Includes a 12 Week Deadlift Program, Workouts, common Squat mistakes and how to fix them, and so much more in this nearly 100-page master guide!
Learn more!
More Accessory Exercises >>
View All Exercise Descriptions >>
Barbell Rows
How to do barbell rows properly, with perfect form and technique! Build muscle with the best lat exercise for a big strong back!
Purpose:
- Build Pulling Strength
- Increase Back Hypertrophy (size)
Prime Movers:
- Latimus Dorsi (Back)
- Spinal Erectors (Back)
- Biceps Brachii (Arms)
How To Do Barbell Rows Properly
- Deadlift a loaded barbell while using a double overhand grip in the same place as your bench press grip.
- Maintaining a neutral spine as you lean forward while bending your knees slightly so that the barbell hovers over the ground and your back is almost parallel to the ground.
- Allow your shoulders to hang slightly forward and elbows to turn out.
- From here, simultaneously raise your torso slightly as you pull your elbows back behind your body.
- Rotate your elbows so that they point backward as you pull and squeeze your shoulder blades together behind you. Think of bringing the bar into your stomach.
- Control the weight as you lower it back to the starting position, allowing your elbows to flair and shoulders to be pulled slightly forward.
- This is the complete barbell row exercise.
Get even stronger with our “How To Deadlift” Guide!
Everything you need to know about the Deadlift!
Includes a 12 Week Deadlift Program, Workouts, common Squat mistakes and how to fix them, and so much more in this nearly 100-page master guide!
Learn more!
More Accessory Exercises >>
View All Exercise Descriptions >>
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Horizontal Bodyweight Rows
How to horizontal bodyweight rows properly, with perfect form and technique! The best back exercise to build bigger and stronger lats and arms!
Purpose:
- Build Pulling Strength
- Increase Shoulder Integrity
Prime Movers:
- Latimus Dorsi (Back)
- Biceps Brachii (Arms)
How To Do Horizontal Bodyweight Rows
- Grasp a barbell or two straps placed about hip height with a wider than shoulder-width grip. It would be ideal to start with your bench press grip width.
- With your legs extended and core braced to create a horizontal straight line from head to heels, create an external rotation torque with your hands as you pull your elbows behind you. This bodyweight row is the reverse of the bench press motion.
- Try to get your elbows behind you to finish the motion.
- Lower yourself under control as you allow your elbows to relax back into their original position, facing out.
The Daily 30: Bodyweight Fitness Workout
Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!
Great for men, women, and children of all strength levels!
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