Lastly, the barbell bent over row produced greater muscle activity than the single
arm cable row.
Additionally, they reported superior muscle activity during the inverted row compared with the single
arm cable row.
The one -
arm cable row (one - arm low pulley cable row) will help you achieve great results in terms of your back strength and development with minimal risk of injury.
Two -
arm cable row is similar to the T - bar row (and barbell row) but using a cable.
Because this exercise is done with higher weight than the one
arm cable row, it is important to support your body to prevent injury to the low back.
We also use them to help our clients feel the idea of global stability when performing exercises like single
arm cable rows and presses.
Not exact matches
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.
For example, on back day: Do pullups and straight
arm pulldowns, and superset it with an athletic stance horizontal
cable row with rotation through the thoracic spine.
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.
Upper - body connection: Side lunge to
row: In a
cable pulley machine or with a tubing stand laterally and step to a side lunge while simultaneously, you pull the
arm to one side fully contracting the back and sit on the other leg.
Incline barbell press — 4 sets / 8 -10 reps
Cable crossover or dumbell crossover — 4 sets / 10 -12 reps Weighted chin ups — 4 sets / 8 -10 reps Seated
cable row — 4 sets / 10 -12 reps Friday (Shoulders and
arms, hypertrophy)
The best exercises for adding mass to the center of the back are
rowing movements (seated
cable row, barbell
row, one
arm dumbbell
row, machine
row, etc.).
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.
This includes any horizontal
row variation (e.g. barbell
row, one
arm row, t - bar
row,
cable seated
row — see more) and the dumbbell pullover.
Unilateral Low
Cable Row The unilateral low cable row is a fancy way of saying a one - armed row done with a cab
Row The unilateral low
cable row is a fancy way of saying a one - armed row done with a cab
row is a fancy way of saying a one -
armed row done with a cab
row done with a
cable.
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:
A: breathing squat 1 x 20 immediately followed by stiff -
arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick bar 3 x 5 seated
cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (in front) 3 x 5 - 7 standing biceps curl with straight bar and narrow grip 3 x 8 - 10 seated alternate hammer curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the exercises in the McRobert books.
Two -
arm Hammer Strength machine
rows 3 8 Barbell or dumbbell
rows 3 8 Machine pullovers or seated
cable rows 3 8 One -
arm Hammer Strength machine
rows 3 8 Seated dumbbell shrugs 4 8 - 10 Deadlifts * 3 - 4 8
Back / Biceps / Forearms
Cable pullovers 4 x 8 - 12 Wide reverse grip pulldowns 3 x 10 - 14 T - bar
rows 4 x 10 - 14 Bent over barbell
rows 4 x 10 - 14 One
arm dumbell
rows 3 x 10 - 14 Seated
cable rows 3 x 10 - 14 Deadlifts 3 x 6 Standing barbell curls 3 x 10 - 12 One
arm d / b curls 3 x 10 - 12 One
arm cable curls 3 x 10 - 12 One
arm preacher curl 3 x 10 - 12 Wrist curls 3 x 25 Reverse 3 x 25
Bergquist et al. (2015) compared latissimus dorsi muscle activity when performing the single
arm row with a traditional
cable system or elastic resistance with a load that equalled the 10RM.