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BIG BACKS ARE BUILT WITH BIG
rows. This routine includes
three rowing variations, all designed to give you development from
your mid-back out to your lats, providing ample width and depth in
the process.
>> If you don’t have a
pull-up bar at home, but you do most or all of your workouts there,
consider installing one. No other bodyweight exercise is as valuable
in a training regime than the pull-up. You can also use it during
your arm workouts — a close, hammer-style (palms-facing) grip is a
great move for your back and biceps.
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#3 |
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EXERCISE |
SETS
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REPS
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Pull-Up*
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3
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10
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One-Arm DB Row**
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3–4 |
10-12 |
| Palm-Rotation Row |
3–4 |
10-12 |
Bent-Over
Reverse-
Grip Row |
3 |
10, 8, 6 |
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ONE-ARM DUMBBELL ROW (KNEE ON
BENCH)
This move is the same as the one-arm row
depicted on "Back
: Beginner Programme", but instead of keeping both feet
planted on the floor, you’ll place the knee opposite your working
arm on a flat bench. You should try both styles to determine which
feels most comfortable to you; both are equally effective at hitting
the intended target.
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PALMROTATION
ROW
START:
Grasp a dumbbell in each hand with an overhand grip and
straighten your arms. Bend over and bend your knees, keeping
the arch in your back tight and your chest out throughout
the exercise.
MOVE: LIft the
dumbbells to each side of your torso, twisting your palms as
you go so your palms face forward at the top. Your elbows
should be moving straight toward the ceiling as they bend.
From the top, reverse the movement, twisting your hands into
the palms-back position at the bottom.
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BENT-OVER
REVERSE-GRIP
ROW
START: Bend at
your hips and, keeping the arch solid in your lower back, grasp a
barbell with a shoulder-width (or slightly wider) reverse grip.
MOVE: Bring the barbell
straight up toward your abdomen, driving your elbows straight
upward. Your shoulders should rotate slightly back on the ascent.
Pause for a second at the top, squeezing your back muscles hard,
then lower the bar back to the start. Don’t let the bar touch down
to the floor between reps. Although the athlete is shown here using
a raised box, it’s not necessary, as you can also easily do this
exercise from the floor.
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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