Not exact matches
When planning your back routine, focus on tried - and - true back - builders such as wide - grip pull - ups, overhand barbell
rows,
bent -
over two -
arm dumbbell
rows and wide - grip lat pull - downs.
As one -
arm dumbbell
rows are performed in a
bent -
over position, you have one leg and one hand on a bench, creating stability and balance which allows you to freely focus on achieving the best contraction possible.
That being said, the best exercises for strong rear delts include the high - cable reverse flyes, uncrossovers, j - pulls, one -
arm dumbell side
rows and
bent -
over wide - grip barbell
row to neck.
love this routine, I have made great gains and strength, I have modified it slightly I do a «light A» then a «light B», Heavy A and then a Heavy B then back to the light A My A day looks like this; Squats, Bench press, one
arm row, machine
row, weighted pull ups My B day looks like this; Dead lifts,
over head press (strict, standing),
bent over row, incline bench then weighted dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between ie..
For example, a pull up works the vertical plane from top to bottom (overhead), a
bent over row or body
row works the horizontal plane, and a high pull works the vertical plane from bottom to top (from
arms extended below the waist to the chin).
Seated cable
rows,
bent over barbell
rows, inverted
rows, one
arm dumbbell
rows, incline dumbbell
rows, T - bar
rows and even certain machine
rows are all great options.
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back:
bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel curl, one
arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable side crunches
Exercises that build these muscles include rear deltoid raises, seated cable
rows, wide - grip lat pulls, pull - ups,
bent -
over rows, and one -
arm dumbbell
rows.
Rows (seated,
bent over row, one
arm row) use your back and biceps.
The middle traps will work during the seated
row or similar exercises like the
bent over row, but this exercise will isolate the scapular muscles instead of the
arm muscles.
For example, on my upper back day once I can no longer do any more lat pulldowns or
bent over rows, I find it's effective to finish off my
arms with a few sets of bicep curls.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff -
arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one -
arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright
row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright
row 1 x 8 - 10 dumbbell (two -
arm) press drop set 3 x 8 incline one -
arm dumbbell lateral 1 x 8
bent -
over dumbbell lateral drop set 3 x 8 dumbbell (two -
arm)
row on high bench 1 x 8 - 10 seated
bent -
arm bent -
over dumbbell lateral 1 x 15 - 20 dumbbell (two -
arm)
row on high bench 1 x 8 - 10 one -
arm dumbbell
row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w
arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two -
arm) curl drop set 3 x 8 incline (two -
arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Lastly, the barbell
bent over row produced greater muscle activity than the single
arm cable
row.