Calling all "Swoldiers".. Know your Row you yoked jokes!

[Vision]

On of the most neglected topics is back, aside from wheels..

So do you know your row?

Let's hear some of your back routines...

Recently I decided to revamp my back routine, not simply for the principle of "Change just to change", but rather incorp something that works and been proven from the cornfed monsters that brought us some of the best physiques to ever step on stage!

These are what we could call a basic moments, yet unseen or recognized in the text books!

Founded by Mr.Meadows are his infamous "LEVER" rows & other movements..​

The one arm lever Bar row: (2 variations)

The 2 hand lever bar row: (I've used attachments also such as the neutral grip lat row/V bar, medium neutral grip lat bar

"Lats" but not least -

Trap bar row: (palms in with the design really helps you compress more and annihilate your lats the straight bar doesn't allow this)

The range of motion with these are GREAT..But take notice to his hip being propped, It's all about having the hip lower of the side you're not working..​

These can be absolutely brutal, and I've noticed an improvement over the past several week!​

This isn't my entire routine, but rather what I incorporated and what a huge difference..

Share some of your back routines..Let's hear it!

 

[Muscle mechanic]

Wide grip pull ups 4 sets 12-15 (warmup)
Lat pull downs 4×6
Bend over row smith 4x5 superset with lower back push backs machine
Single dumbbell row 4×4 superset with back extensions
Seated cable row 4×6 last two till failire

I do traps with shoulders