Does añyone know an exercise I could use for
bent over cable rows and bent over barbell rows besides the exercise he has listed?
Not exact matches
Although many people choose to do the
bent -
over dumbbell flyes with
cables, research has shown that this is not optimal for isolating the rear deltoids.
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.
The first part is doing close grip reverse pulldowns done on a Hammer Strength machine, which is intended to target the lats and the upper back, the seconds part is doing overhand grip
bent over barbell rows, intended to put on mass and the third part is doing seated
cable rows, intended to add thickness to the teres major and the rhomboid muscles.
Form: Exhale and while keeping your arms straight
over your head,
bend your waist away from the
cable machine.
Primarily focusing on your back, these can be done in different ways: seated with
cables, the Pendlay method,
bent over with barbells or dumbbells, and even changing up your grip with supinated or pronated.
This would preclude the use of low
cable rows, unsupported t - bars,
bent over rows, stiff - legged deads, etc..
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.
Technique: Bend
over, keeping feet a shoulders width apart and knees slightly
bent for balance, hold
cables, arms crossed, palms up, pull
cables out to about shoulder height, pause - contracting rear deltoids.
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
Handa et al. (2005) compared a number of upper body pulling exercises including the upright row, seated
cable row,
bent -
over row and lat pull - down to the front or rear.
Handa et al. (2005) compared a number of upper body pulling exercises including the upright row, seated
cable row,
bent -
over row and lat pull - down to the front or rear, to investigate the effect on peak muscle activity.
Bench press then Lat pull down Dumbbell flyes then seated
cable row Incline dumbbell press then
bent over row Bicep curls then tricep push down Squats then military press
For the back, I would recommend exercises such as hyperextensions, deadlifts, seated
cable rows and
bent -
over rows.
There are also many arm raise exercises such as standing or seated side lateral raises,
cable front or lateral raises, standing or seated front raises, standing or seated
bent over dumbbell lateral, lying side laterals, and reverse pec.
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.
Bending over, either in dumbbell or
cable version is the only way to effectively target the rear deltoid muscles.
But i always perform the cross
over double arms outwards
over hand gripped
bent over decline
cable flyes on the bosu ball.
Additionally, they reported superior lower erector spinae muscle activity during the
bent over row and inverted row compared to the standing
cable row.
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:
Guys doing endless sets of
cable rows,
bent over rows, t - bar rows and more.
For the back, alternate between lat pull - downs and pull - ups, or do
bent -
over barbell rows instead of
cable rows.
Lastly, the barbell
bent over row produced greater muscle activity than the single arm
cable row.
Similarly, Handa et al. (2005) compared the barbell
bent over row to the
cable - seated row performed with 70 % of 1RM load.
Jeff Williams second show at the gallery,
Bending Moment, composes overlapping measures of time, from chemical reactions that occur
over several years, to swaying
cables put in motion by people walking past.