I do the same thing to perform the stiff - legged deadlift as well
as bent over rows and shrugs.
Not exact matches
Some good easy moves to help strengthen your shoulders and back are the shoulder press, either seated or standing,
as well
as bent -
over rows.
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.
Do «pulling» moves (like
bent -
over rows) at least
as often
as you do «pushing» ones (think chest presses), which target your front.
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.
A well - designed back training program should include a variety of moves, such
as deadlifts,
bent -
over rows, pull - ups, lat pull - downs and squats.
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..
One thing I've done differently is switch chin ups for
bent over rows because
as much
as I'd love to hoist myself
over the bar, i don't have access to an assisted machine and I'm way to heavy to manage it myself at the moment (250 +) but I would like to eventually
The
bent -
over barbell
row is one of the most popular compound exercises for building strength,
as well
as working your entire upper back muscles.
I usually like to do this by alternating a really tough lower body exercise such
as a squat, lunge, or deadlift, with a multi-joint upper body exercise such
as a bench press, overhead press,
bent over row, or pullup.
The middle trapezius muscle appears to produce its greatest muscle activity during horizontal pulling exercises such
as the
bent -
over row, seated
row and inverted
row regardless of stability requirement or scapula retraction.
In general, it seems that compound exercises that involve carrying an external load with a flexed trunk (
as in deadlift or
bent -
over row), shoulder adduction or shoulder extension (
as in horizontal
rows, pull - ups and lat pull - downs) all produce very high trapezius muscle activity.
as for strength carry -
over, i can always overhead press more than half my bench press weight when i test, and i can always curl half my
bent row weight.
It appears that upper trapezius muscle activity is greater upright
rowing movements, while middle trapezius muscle activity seems to be higher during horizontal
rowing movements, such
as the
bent -
over row.
Those often referred to
as pulling exercises are curls, upright
rows, chins,
bent -
over rows and hamstring curls etc..
As for back thickness, exercises like
bent over barbell
rows, close grip pull downs, and seated
rows are excellent for developing a thick back.
In regards to free weights, the barbell
bent over row is regarded by many
as the best back building exercises.
For the back, I would recommend exercises such
as hyperextensions, deadlifts, seated cable
rows and
bent -
over rows.
The «unload routine» should contain mostly multi-joint, compound movements, such
as squats, dead - lifts, bench press, clean and press, wide - grip pull - ups, and
bent -
over rows.
I usually recommend
bent over barbell
rows, but
bent over dumbbell
rows are an acceptable choice
as well.
As with the squat, deadlift, and reverse bent over row, the core is activated during the military press; and barbells or dumbbells can be used, with a barbell preferable, as unilateral movements can sometimes lead to muscle and strength imbalance
As with the squat, deadlift, and reverse
bent over row, the core is activated during the military press; and barbells or dumbbells can be used, with a barbell preferable,
as unilateral movements can sometimes lead to muscle and strength imbalance
as unilateral movements can sometimes lead to muscle and strength imbalances.
5) To prepare to cycle train your posture, work to maintain your mobility, and prioritize multi-joint exercises such
as squats, deadlifts, and
bent -
over rows and core exercises such
as planks, bird dogs, and wood chops.