Tag Archives: Rows

Muscle Group: Shoulders Here we develop the trapezius, front deltoids and side delts. There is no other exercise that will create separation between your shoulders and chest like upright rows. Stand holding a bar using an overhand grip. Your hands should be closer than shoulder width, about 8 to 10 inches is fine. Let the bar hang straight down in […]

Muscle Group: Shoulders Lying Cable Upright Rows develop the trapezius and side delts. Lying Cable Upright Rows are similar to upright rows except for this variation completely eliminates cheating and provides constant tension. For example, many lifters tend to transfer the stress of the exercise onto the back at the top of the range of motion. You cannot do this […]

Muscle Group: Shoulders Plate Upright Rows work the traps through a full range of motion. These are great for supersetting with plate back rows! As a side note, these also build up your forearms and delts. Use this as a finisher to your delt or trap routine. With your fingertips, using an overhand grip, hold an Olympic plate on its […]

Muscle Group: Shoulders A lot of thinner guys who are starting out have small undeveloped shoulders. Our goal with Static Upright Rows is to make our traps pop and broaden the shoulders. We are really going to focus on squeezing during this exercise. Stand holding a bar using an overhand grip. Your hand should be closer than shoulder width, about […]

Muscle Group: Back Bent Over High Pulley Rows can also be done as a one-armed variation. One hand holds the cable attachment while your other hand is resting on your knee. Place a long bar on a high pulley. Stand back far enough from the high pulley to raise the weight stack up as you hold the bar with a medium […]

Muscle Group: Back This exercise works each side of the upper back independently. Using dumbbells forces each side of the body to work up to its own capacity, rather than running the risk of having the stronger side assist out the weaker one. Hold a dumbbell in each hand, bend your knees slightly, then bend forward from the waist, or […]

Muscle Group: Back One Arm Dumbbell Rows work each side of the back independently. Compared to Barbell Rows: One Arm Dumbbell Rows isolate the lat muscles on each side. Because you’re lifting lighter you can get a better peak contraction at the top of the movement. Heavy movement is good but not as important as emphasizing a full range of […]

Muscle Group: Back T-Bar Rows are a great way to thicken up your middle back. Straddle a T-bar with your feet firmly on the ground. Using a narrow grip, hold the T-bar slightly off the ground so your back is relatively straight and not hunched. Bend your legs slightly and keep your upper body as straight as possible, but bent […]

Muscle Group: Back Here we work each side of the back independently from the other. One-armed Seated Cable Rows can be done sitting on the floor or on a bench. Sit on the floor in front of a low pulley and place your feet on a platform that will enable you to support the weight stack. You must maintain this position […]

Muscle Group: Back Lying Incline Dumbbell Rows thicken the upper and middle back. This movement also cuts down on cheating. Lie on an incline bench that will enable you to lie prone on it and hold a dumbbell in each hand. Your arms should hang straight down at arm’s length and your palms should be facing each other. Concurrently row […]