This preview shows page 238 - 242 out of 285 pages.
I have pulled 1,008lbs and yet I’ve never gone over 200lbs on one arm DB rows. But my form isalways excellent when I do them and I row the DB into my hip. In contrast, you can now see manylifters on YouTube knocking out reps on one arm DB rows with 250 to 300lbs but they can’tdeadlift 800lbs. At first this may seem strange, but really it is not. The fact is that when you usereally good form and row into your hip, the weights you use on your rows may not seem thatimpressive but the benefits will be.The one arm DB row is nearly always seen done with a neutral grip, because that is the mostnatural way to do them. However, for variety you can perform them with a pronated grip or asupinated grip. Low pulley cable rowsLow pulley cable rows are a great way to train your back. You can use a variety of grips, providing that your gym has the attachments. Neutral, supinatedand pronated grips can all be used, as well as close, medium and wide grips. With a little math youcan see that you have nine options for training your back right there. Throw in the option of a fullgrip or a thumbless grip and that takes the count to 18 variations of low pulley cable rows.
233Regardless of the specific grip that you choose to use for your cable rows, here is how youshould perform them:• Take hold of the attachment and put your feet against the foot plate.• Sit tall; think chest out, shoulders back and down and head neutral.• It is ok to lean back slightly, just keep good posture and your lower back arched as you do so.• Start with your arms straight and feel the stretch in your lats.• Row the bar all the way into your body, squeezing your upper back hard.As with most exercises in the gym, most people make a mess of their cable rows. You will avoidmaking a mess of your cable rows if you take note of the above points and bear the following inmind:• If you cannot touch the bar to your body, the weight you are using is too heavy.• If your chest caves in at the top and you cannot pull your shoulders back and down, theweight you are using is too heavy.Do not allow your ego to get in the way of your performance of good safe reps on your cablerows. Just say ‘no’ to cheating the weight up and excessive movement of your torso. Perform 3 to4 sets of 8 to 12 reps as described above and you will be on your way to a bigger, stronger back,and a better squat, bench, and deadlift.
234Gymnastic ring inverted rowsThis is a tough movement that will work your back using only your bodyweight. Set up a pairof gymnastic rings in a power rack. The rings should be about 4 feet off the floor.Take hold of the rings, put your feet on the floor, keep your body in a straight line and rowyourself up towards the rings. Reverse the movement and repeat for reps.