Yeah stuff like deadlifts, sqauts, and
bent over rows work your core a lot.
Not exact matches
While there are many different types of
rows (
bent over row, barbell
row, T bar
row), any of them will do — they all
work a large section of your back.
Not only do
bent -
over rows increase the size and strength of the lats and traps, but they also
work the erectors, glutes and hams.
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.
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).
I can't yet do a pull up so I
work with
bent over dumbbell
rows and dips regularly.
The supported T - bar
row is similar to
bent row (
bent -
over barbell
row) and allows you to concentrate on
working your back because you do not have to focus too much on positioning.
Next you should
work on you back thickness buy doing 3 to 5 sets of dumbbell
bent over rowing.
In addition to
working the lats (latissimus dorsi), it is a good postural exercise because the lower back and hips are strengthened during the
bent over row.
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.
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.
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: