Tag: Back
9 Best High-Row Machine Alternatives
The high-row machine is a popular piece of equipment manufactured by Hammer Strength. You can find videos of top pro bodybuilders using this machine all over the internet. This machine is a plate-loaded iso-lateral machine that allows you to get a more natural feel and movement pattern than on a cable machine. The machine allows you to do the high-row exercise at an angle that would otherwise not be possible with free weights. The high pull is a hybrid between a lat pulldown and a seated row, coming from an angle that is approximately midway between the two. The diagonal pulling angle does a much better job of following the fiber direction of the lats, allowing you to effectively extend and contract your last through their full range of motion. The obvious problem with this machine is that not every gym has the Hammer Strength high-row machine. Unless you are at a high-end gym, your training facility might not have Hammer Strength gear. In this article, we lay out nine alternatives to the Hammer Strength high-row machine. To be honest, none of them are as effective as doing the exercise on an actual Hammer Strength machine. However, each will allow you to work the same muscles through a similar plane of motion and angle of movement. High-Row Muscles WorkedThe main muscles worked in the high-row are:1. Latissimus DorsiThe lats cover around half of the back. The lower two-thirds of the spine, the lower ribs, and the iliac crest of the pelvis are where the lat muscle fibers originate. They then travel diagonally to the head of the humerus in the armpit region.The purpose of the lats is to move the upper arm down and inward towards the hip.2. TrapeziusThe trapezius, often known as the traps, is a kite-shaped muscle that covers the top half of your mid back. It enables you to shrug your shoulders and bring your shoulder blades together.3. Rear DeltoidsThe rear deltoids help to pull the upper arms down and back. This is a minor muscle group that aids in the external rotation of the humerus. 4. BicepsThe biceps act as secondary movers on the Hammer Strength high-row. They are the main elbow flexor, which helps bring the handles down to your ribcage.How To Do High-Row MachineAdjust the seat on the high-row machine so that your hands can barely reach the handles. Load the appropriate weight on the machine. Sit on the seat with your thighs under the lap restraint.Grab the handles with an overhand grip. Pull your shoulders back, draw your scapulae together and activate your lats.Pull the handles down to your ribcage by driving the elbows down and back.You can row both arms together or one at a time. Return to the start position under control.Repeat for recommended reps.Pro Tip:Doing the high-row one arm at a time will allow you to better engage and activate your lats. Make sure you bring the handles down as far as possible. Avoid pulling with your biceps.Use an underhand grip for better lower back engagement. Benefits:The cable pullover does a great job of isolating and activating the lats. You can train each side unilaterally. The seated, stable position of the high-row makes it a good choice for rehab training. Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, biceps, and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: Hypertrophy: 8-15Strength: 5-89 Effective High Row Machine AlternativesGiven below are the nine best high-row machine alternatives that should be a part of your exercise arsenal:1. Standing High Cable RowThe standing high cable row moves your arms through a similar movement angle as the Hammer Strength high row. Using cables keeps constant tension on the working muscles and provides an early phase loaded resistance curve. Steps:Set the pulley at its highest setting and attach a rope handle to the cable.Stand about two feet in front of the machine while facing it. Grab the handle with an overhand grip with both arms extended in front of you.Retract your shoulders as you pull with your elbows to bring the rope down to your upper chest. Squeeze the shoulder blades together at the bottom.Slowly return to the start position. Repeat for reps.Pro Tip:To keep constant tension on your muscles, make sure you don’t rack the weights at the bottom.Benefits of the Standing Cable Row:Keeps constant tension on your lats.Can be done with a resistance band.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: 8-152. Kneeling Machine High RowThe kneeling high cable row allows you to work through a similar range of motion and angle as the Hammer Strength high row machine. Using a cable keeps constant tension on the muscles through the motion. By doing the exercise in a kneeling position, you cut out lower body momentum. Steps:Select the appropriate weight and attach a rope handle to the cable. Set the pulley at its highest setting.Kneel about two feet in front of the machine while facing it.Grab the handle with an overhand grip with both arms extended in front of you.Retract your shoulders as you pull with your elbows to bring the rope down to your upper chest. Squeeze the shoulder blades together in the end position. Now slowly return to the start position. Pro Tip:Do not use a weight that will force you to round your back or use your hips to create momentum.Benefits of the Kneeling Machine High Row:Keeps constant tension on your lats.Can be done at home using a resistance band.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: 8-153. T-Bar RowThe T-Bar row follows a similar movement pattern as the Hammer Strenght high row. It gives you a good lat contraction at the top. Because the bar is fixed to the floor, there is less strain on the lower back than if you were doing a standard barbell row.Steps:Load an appropriate weight on the bar.Straddle the bar and grab the handles with a neutral grip. In the start position, your torso should be at a 45-degree angle with the floor.With your back in a neutral, slightly arched position and your entire core tight, pull the bar from a position of full arm extension up to your sternum. Lower under control to the start position.Repeat for recommended reps.Pro Tip:Using 25-pound plates will allow a better range of motion than using 45-pound plates.Benefits of the T-bar row:Awesome lat stretch and contraction.Potential to go heavy.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Machine or barbellDifficulty: IntermediateBest Rep Range: Hypertrophy: 8-15Strength: 1-54. Face PullThe face pull helps target your trapezius muscles, upper lats, and rhomboids. This is also a good exercise to help you achieve and maintain an upright posture. Steps:Set the cable pulley at your eye level and attach a rope handle.Hold the handle at arm’s length and take a step back so the cable is taut at the starting position. Draw the elbows back to pull the rope toward your face. Bring your shoulder blades together as you pull back.Reverse the action to return to the starting position.Repeat for reps.Pro Tip:Don’t overload the weight, or you will be unable to maintain your center of balance.Benefits of the Face Pull:Eliminates momentum.Lower back-friendly.Target Muscle Group: TrapeziusSecondary Muscles: Rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Cable machineDifficulty: IntermediateBest Rep Range: 8-125. Resistance Band High RowThe resistance band high row allows you to simulate the Hammer Strength high row at home. With a resistance band, you can follow the same angle of movement as with the hammer machine and work each side of the back unilaterally. Steps:Secure the anchor strap of your resistance band in a door. Now kneel about three free from the door, facing it.Grab the band handles with an overhand grip and position yourself so the band is taut in the start position. Your arms should be fully extended at a 45-degree angle to the floor.Activate your lats and pull your elbows back to bring the band handles to your upper chest.Squeeze your shoulder blades together in the contracted position and then return to the start position under control. Repeat for reps.Pro Tip:Use a 10-15 rep range.Do not round your back while performing the exercise.Benefits of the Resistance Band High Row:Lets you work your lats unilaterally.Works through the same movement angle as the Hammer Strength high row.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Resistance bandDifficulty: BeginnerBest Rep Range: 8-126. Lat Pull-InThe lat pull-in is a unilateral variation of the lat pull-down that allows you to move the lats through their entire range of motion from full extension all the way to full contraction. Steps:Set the cable pulley at its highest setting. Place a flat or military bench side next to the pulley machine.Sit on the bench and grasp the pulley handle with your closest hand. Adjust the seat so that your arm is approximately at a 35-degree angle with the pulley.Pull the handles down and in toward your side.Your elbow should touch your hip at the bottom.Reverse the action to return to the starting position.Repeat for recommended reps before switching sides.Pro Tip:Try to touch your elbow to your hip on each rep and then feel for a full extension at the top of the movement. Benefits of the Lat Pull-In:The ideal range of motion and direction of movement.Allows you to work each side unilaterally.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: BeginnerBest Rep Range: Hypertrophy: 8-12Strength: 1-57. Seal RowThe seal row does a great job of isolating the lats by removing the lower body from the equation and therefore eliminating any chance of using momentum.Steps:Place 45-pound plates underneath each side of a flat bench to increase its height (or use a specialized seal row bench). Position a dumbbell on each side of the bench.Lay on your stomach on the bench and extend your arms so that you can hold the dumbbells with an overhand, pronated grip at shoulder width.Lift your chest, depress your shoulder blades, and press your stomach against the bench.Pull the dumbbells up to the bench. At the top, squeeze your shoulder blades together, and tighten your lats.Lower under control.Repeat for recommended reps.Pro Tip:Focus on stretching your lats at the bottom and squeezing them at the top.Benefits of the Seal Row:Eliminates momentum.Lower back-friendly.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: DumbbellsDifficulty: BeginnerBest Rep Range: Hypertrophy: 8-12Strength: 1-58. Inverted RowThis bodyweight exercise will help you to target your lats. This is also a stepping-stone exercise for those who cannot perform a bodyweight pull-up.Steps:Rack a barbell at waist height in a squat rack. Alternatively, you could hatch the Smith machine barbell on safety pins at waist height. Lie supine under the bar so it is above your chest.Reach up to grab the bar using a shoulder-width grip. Your body should be at a 30-degree angle to the floor at the starting position.Pull your body up toward the bar until your chest touches it.Lower and repeat.Pro Tip:Do not kip the hips to get your body up to the bar. Hold the top position for a two-count. Benefits of the Inverted Row:Allows you to progress from body weight to resistance exercises.Target Muscle Group: Latissimus dorsiSecondary Muscles: Deltoids and tricepsType: StrengthMechanics: CompoundEquipment: Barbell and squat rackDifficulty: BeginnerBest Rep Range: 8-159. TRX High RowThe TRX High Row will help build a thick back and develop shoulder stabilizers and lower back muscles. This exercise does a better job of simulating the angle of the Hammer Strength high row than barbell exercises. Steps:Secure the TRX band to an overhead anchor point. Stand under the anchor point and grab the TRX handles.In the starting position, your elbows should be bent at 90 degrees at shoulder level. Walk back slightly until you feel tension through the upper back muscles.Keep your core, glutes, and hamstrings tight, and lower your body until your arms are extended. Pull back to the start position.Pro Tip:Keep your chest pulley out throughout the movement. Benefits of the TRX High Row:Recruits core stabilizers.Follows the angle of pull of the Hammer Strength high row.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, biceps, and coreType: StrengthMechanics: CompoundEquipment: Suspension trainer Difficulty: IntermediateBest Rep Range: 8-15Frequently Asked QuestionsWhat is a Hammer Strength machine?A Hammer Strength machine is a plate-loaded machine that provides a hybrid between free weights and machines. Every Hammer Strength machine uses iso-lateral technology so that you can work each side of your body at a time. You could also do exercises bilaterally. Why is the Hammer Strength high row such a popular exercise?The Hammer Strength high row allows you to work your back muscles from a unique diagonal angle. This allows you to get an ideal range of motion, extension, and contraction. You can also work the lats either bilaterally or unilaterally on this machine.Are Hammer Strength machines better than free weights?Both hammer Strength machines and free weights have their pros and cons.Hammer Strength machines allow you to work with weight plates through various angles that you cannot do with free weights. They also provide a secure seating position that removes any momentum from the movement.The main advantage of free weights is that they require more balance and control and, so, recruit stabilizer muscles. You can also move them through various angles without being restricted to a machine’s movement path. More Related Alternatives:Wrapping UpThe Hammer Strength high-row machine is a fantastic piece of gym equipment to work the back. If you have access to a Hammer Strength high-row machine, we strongly encourage you to program it into your workouts. If you don’t have any Hammer Strength machines at your gym or are working out in your home gym, you can still target your back optimally using our nine high-row alternatives. They won’t be as effective as the actual Hammer Strength high row but will give you a very effective upper back workout.
Pendlay Row: How to and Exercise Guide
A full guide on how to properly execute the Pendlay Row to achieve optimal back gains
There are all sorts of rows you can be doing; dumbbell, T-bar, machines; but are you incorporating the Pendlay row into your back workouts? The Pendlay row is a movement crafted by the late Olympic Weightlifting Coach, Glenn Pendlay, to help in pulling movements. Conducted in a very similar fashion to the barbell row, the Pendlay row aids in back gains for both muscular size and strength.
This guide will be covering how to do the Pendlay Row, the benefits, alternatives, Dos and Don’ts, and suggestions.
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
How to Do The Pendlay Row
Form is more important than weight, words to live by. It is also an accessory movement, and you want to nail the proper form before going heavy. Proper form helps contribute to better results, such as strength, size, and hypertrophy.
Step 1: Setting up
The barbell should be on the floor, and grip should be approximately shoulder width apart with the hips setup like you are about to deadlift.
Step 2: Pull
Brace your core, and in a controlled manner, pull the barbell to the base of your chest, but do not allow your shoulders or hips to come forward.
Step 3: Do it Again
Return the bar all the way to the floor with control, reset, then repeat the movement for the desired amount of repetitions.
Check out this video from Jeff Nippard if needed:
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What are the Benefits of the Pendlay Row?
Muscular Development
Transfer to Other Lifts
Pulling Power
The Pendlay Row has plenty of benefits in both muscular development, improving performance in other lifts, as well as developing both strength and power.
Muscular Development
The Pendlay Row forces the lifter to use strict form and a full range of motion, focusing mainly on the lats and rhomboids. Combine that with proper loading, maintained tension throughout the movement, and some decent volume, muscle hypertrophy will improve as you stay consistent and practice the movement.
Transfer to Other Lifts
The Pendlay Row is something that helps the development of all pulling exercises, as well as a few others. Being that the lifter is bracing their back and core with this movement, it can be transferred over to movements such as the big three compounds: squat, bench, and deadlift. It transfers to compound lifts where the stress on the back will be greater as the lifter is adding more weight or has a technique that involves more activation from the back.
Pulling Power
The Pendlay Row also contributes massively to overall pulling power. The movement comes from a dead stop and contributes massively to concentric strength. The strength and power here can be transferred to becoming stronger in other pulling movements such as the snatch, clean and jerk, and deadlift.
The Pendlay Row also improves grip strength, which can be applied to lifts as simple as bicep curls or even farmer carries.
Sets and Reps
The Pendlay Row is considered both a compound and an accessory movement, so just how heavy should you go? How many sets should you do? How many reps? Well, this all depends on what your personal goals are.
Strength: For strength gains, 3-4 sets of 1-5 with relatively heavy weight (but not heavy to the point where form is sacrificed)
Size and Hypertrophy: For the goal of gaining more muscle mass and definition, 4-5 sets with the rep ranges of 6-12 are ideal with moderate weight.
Endurance: Endurance athletes should be aiming for 3-4 sets of 12+ with light weight.
Tip: The lifter can increase weight throughout the exercise, but not to the point of compromising form!
Rep ranges may vary depending on the exercise as well as the goals of the lifter. Check out this video from Gravity Transformation for more on rep ranges.
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What to Avoid
Unlike a barbell row, the Pendlay row does not give the lifter that momentum to help complete each rep. There are a lot of things you could do when performing the Pendlay Row that could hinder performance or the desired results.
Poor Form
Form can easily be compromised with the Pendlay Row, specifically the angle of the back. Maintain the hip hinge throughout the movement, pulling mostly with your arms and shoulders, without jerking your back up just to achieve a completed rep.
Elbow flare is also another way that form can be compromised which in turn does not deliver the best results because this can lead to more activation of the rear deltoids rather than the lats and middle back. Elbows do not completely need to be tucked to your side, but you certainly do not want to chicken wing your arms; this will put more of the stress and tension on shoulders and arms rather than the lats.
To keep yourself in check, use cues to guide yourself throughout the lift. Remind yourself to pull the bar to your hips, keep your elbows close, etc.
Too Much Weight
Just about everyone loves to lift heavy, no doubt about it. However, going too heavy can lead to not only poor form, but also injuries, something that may affect your progress moving forward. Go lighter, nail that form, get that good contraction, and grow! As your technique improves, the strength will come along with it.
Pendlay Row Alternatives
Maybe you have not been fully convinced of throwing the Pendlay Row into your programming, and that’s okay. There are a couple of great alternatives that are similar movements which provide similar benefits.
The Barbell Row
Classic, iconic, infamous. Three words to describe the movement, also known as the bent-over barbell row. The simple yet effective movement has been a staple in back workouts across the globe since the dawn of time. Maybe not that long, but it has been around for a while.
The barbell row can be done with overhand or underhand grip and is performed almost exactly the same as the Pendlay Row, but you do not rest the weight on the floor after each repetition. This in turn puts more stress on the lower back as well as the hamstrings when compared to the Pendlay row, where the bar would be going to a dead stop after each repetition.
Form Tip: Because the bent-over barbell row puts more stress on the lower back, the lifter should consider using less weight and hitting higher repetitions (better for muscular development and hypertrophy).
The Seal Row
The seal row is something that completely removes stress on the lower back and hamstrings from the equation, but still provides great back gains for both size and strength wise.
In this movement, the lifter will be laying face down on a bench with the barbell underneath the bench. From there they will pull the weight to their chest, which would essentially be the underside of the bench. This can be done on a flat bench, or an incline bench where the lifter will set up the same way but drag the bar along the metal piece that props the bench up into its incline position. Both variations can help grow that extra thick and strong back.
Form Tip: When performing a seal row on a flat bench use smaller plates to get a better range of motion. If smaller plates are not available, you can also elevate the bench on small boxes.
Frequently Asked Questions (FAQs)
Congratulations, you made it all the way to the end of the article! Now it’s time for the questions that need to be answered.
How can I Improve My Form?
Should I use the Pendlay Row?
Do I Need to use a Barbell?
Let’s take some time and answer these questions!
How can I Improve My Form?
One of the biggest things to improve form is by using cues. Cues are specific actions you tell yourself to reinforce your technique during a lift. They remind the individual of key points needed to complete the lift or weak points to focus on.
For example, when performing the Pendlay Row the lifter can remind themself:
To dig their feet in – for lifters that are using their legs for momentum and doing almost a Romanian deadlift.
Pull the bar to their hips – for lifters that are not completing a full range of motion to help them squeeze at the top of the lift.
Keep the elbows tight – for lifters that might be flaring their elbows and have trouble engaging their lats.
Should I use the Pendlay Row?
Yes. Do not be afraid to program these into your workouts! The Pendlay Row is beneficial for muscle building and strength as a whole. This does not just pertain to people who compete in things such as weightlifting or powerlifting! This is a great exercise for bodybuilders, crossfitters, or recreational gym-goers that want to improve their overall core and back.
Do I Need to Use a Barbell?
A barbell is only one way to perform the exercise! Yes, originally the Pendlay Row was created using just a barbell. However, you can absolutely complete a Pendlay Row with dumbbells or even kettlebells.
References
Brennan, Dan (2021). “The Difference Between Strength Training and Hypertrophy Training”. (Source)
Healthline (2018). “All You Need to Know about Concentric Muscle Contractions”. (Source)
Hosford, Beverly (2015). “4 Critical Exercise Technique Cues”. (Source)
Personal Touch Fitness (2019). “Muscular Endurance”. (Source)
Benefits of Rowing Machines
A full explanatory guide on what rowing machines can do for YOU
Cardio, the enemy of the people. Powerlifters, bodybuilders, crossfitters, the average gym goer, they dread doing it. However, everyone knows how beneficial it can be. So what are your options to choose from in order to get it done?
We have all heard it before, “I want to lose weight, but I hate running.” Luckily, running is not the only option there is for cardio. You actually have a few options as far as cardio equipment, but they all certainly have their pros and cons.
Walking on the treadmill can be boring, but running on the treadmill can be hard your shins or knees. The stationary bike seats aren’t always the most comfortable things to sit on. Then there’s the Stairmaster, the true villain of every gym. What do these all have in common? They focus mainly on your lower body.
But, what about a type of cardio that does not just work the lower half? The rowing machines. These tend to be heavily overlooked and under-appreciated. There are so many benefits of rowing machines. Let’s dive in.
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
Bodily Benefits of Rowing Machines
Rowing machines can be extremely beneficial to the body. Engaging you from head to toe, building up endurance, providing a variety of training, and much more!
Total Body Engagement
Hopping on the stairs, treadmill, or bike for your cardio definitely gets the job done, but as stated before, mostly work only your lower body. The rowing machines on the other hand bring your whole body into play. Rowing machines utilize more than just your arms or just your legs, as some people may think.
Your back, shoulders, and biceps are all being contracted during the pulling motion, while your legs (specifically hamstrings and glutes) are being used to perform that driving motion. All the while you’re bracing your core during the movement.
You are getting all the cardiovascular benefits, all the while developing your muscles at the same time.
Endurance and Strength from Rowing Machines
Just like any other type of cardio, the rowing machines build up your cardiovascular endurance. Whether you are doing high intensity interval training (HIIT), low intensity endurance training, or just casually rowing, you’ll find that the more time you spend on it, the easier it gets.
Not only does cardiovascular endurance improve, but also muscular endurance and strength. Being that the rowing machines engage the whole body and your muscles are being worked, plus it is like doing repeated repetitions, your muscles are really being put to work the entire time you are on the rowing machine.
The range of motion for movements on a rowing machine is also large. Think of it like doing repetitions of squats or a leg press while rowing at the same time, repeatedly. This builds up both the strength, and endurance of the muscle groups being worked!
Versatility
HIIT training, distance training, you name it, it can be done on a rowing machine. No matter what training style you are utilizing, your cardiovascular fitness is improving during it.
Fat Loss
As with almost any cardio, the rowing machine can be beneficial for fat loss while still preserving and even possibly increasing muscle. It is an aerobic exercise, meaning it uses the body’s carbs and fats for fuel.
Rowing Machines vs. Other Cardio Equipment
There are plenty of benefits to every piece of cardio equipment, so how does the rowing machine stack up against them?
Rowing Machines are Low-Impact
Compared to other pieces of cardio equipment, such as the treadmill, the rowing machine is low-impact. This means you do not have your joints pounding on the ground as you would with something such as a treadmill. Rowing machines being low impact makes it easier for people with disabilities or other health conditions to do their cardio.
For example, someone with a spinal condition or things like shin splints would possibly be able to benefit from a rowing machine rather than something such as a Stairmaster. This is due to the rowing machine being a low impact piece of equipment! They may be able to even strengthen those weakened areas of the body.
Full-Body Engagement
As stated before, you are being engaged from head to toe when on a rowing machine. This differs from things like the treadmill, Stairmaster, or bike, that only engage mainly the lower body. Now the elliptical also engages the upper body, but the rower forces more abdominal engagement.
With the full body engagement, you are also seeing full body coordination. Everything needs to work together to perform the movement on a rowing machine, as opposed to equipment like the Stairmaster where your legs are the only thing being utilized.
Rowing Machine for Recovery
Believe it or not, rowing machines can actually be used for recovery, specifically after lifting. After intense strength training, the rowing machine can be used as a cool down tool. This is due to the low impact aspect, and during the movement you are stretching out your whole body. Even on a rest day, if you are up for it, you can hop on the rowing machine.
Frequently Asked Questions (FAQs)
Now that you’ve read through all of the good things the rowing machine has to offer, you may have a few questions!
How do I use the Rowing Machine?
This is one of the biggest reasons people do not try out new equipment, they are unclear on how to use it. So let’s go step by step just to make sure you got the hang of it!
Set the Drag: This is the level of resistance, and typically can be found on the screen next to the flywheel.
Place Hands/Feet: Strap your feet in, grab the handles with both hands, keep wrists straight.
Lean Forward: Shoulders should in front of your hips.
Leg Drive: Drive feet down, push with your legs. This is done in a similar movement to that of the squat or leg press.
Lean Back: Lean your torso back, but only slightly, you do not want to go so far that you are parallel to the floor.
Pull: With your hands, pull the handles towards your body.
Advice From the Pros: If you want some visual instruction, check out this video from Deadspin where United States Olympians demonstrate the rowing machine:
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When Should I Use a Rowing Machine?
Rowing machines can be thrown anywhere in your schedule, whenever you are up for it! That is another benefit of rowing machines, it can fit anywhere you want.
Utilizing a rowing machine can be done before you lift, as a warm up. This gets the blood pumping throughout the body and gets you ready to go for your lift!
The rowing machine can also be utilized after a lift, as a recovery/cool down movement. Some people prefer to do their cardio after they lift, and if you fit that category then feel free to throw it in at the end!
Active rest days are also a good time for the rowing machine. It is low impact, you can go at your own pace, do whatever type of workout you want. This makes rowing machines a perfect option for an active rest day.
Should I use a Rowing Machine Over Other Cardio Equipment?
The answer to this is all up to you. If you are able to and have access to a rowing machine, why not switch it up every now and then? At this point, you have read about all the benefits of rowing machines compared to other pieces of cardio equipment, why not give it a try?
Wrap Up
There are so many benefits of rowing machines that were discussed. It is low-impact, fit for versatility in your training, and can be used to build strength and endurance along with being beneficial for recovery. There are numerous reasons to give it a try. If you know where to place it in your workout routine, know how you want to use it for your training, and are willing to put the work in, there is no reason to not try the rowing machines!
Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”
Derek Lunsford looks ready to defend his 212 Olympia title come December.
Derek Lunsford has put in tons of work over the years in order to climb to the top of the 212 division. He was able to win the 2021 Olympia title and will look to defend his title come December. Lunsford has been putting together huge workouts and showed it off in a recent YouTube video where he is crushing back.
Lunsford has put on incredible size this offseason. So much so that there have been talks of him taking the next step toward Men’s Open. These discussions intensified following his guest posing appearance at the 2022 Pittsburgh Pro, where he went toe-to-toe with other mass monsters in bodybuilding.
In October, Lunsford was able to upset Shaun Clarida and win his first Olympia title. In 2018 and 2019, Lunsford won silver before falling to fourth in 2020. It is clear that he is one of the best in the sport and will continue to show it off moving forward.
Lunsford shared a huge back workout that is used to create more size and width. In the video, he urges gym-goers to “respect the weight” as you continue to lift.
“You always have to respect the weight. I don’t care how tough or how strong you think you are, you must respect the weight.”
Derek Lunsford Back Workout
The exact number of sets and reps was not disclosed in the video. What we did see was Lunsford go through seven different exercises that work the back in different ways.
Back Extensions (warmup)
Hammer Strength Hip Thrust Machine
Barbell Rows
Hammer Strength Chest Supported Back Rows
Seated High Row Machine
Standing Cable Rope Pushdown
Standing Cable High Row
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Derek Lunsford encountered Nick Walker during this workout. The two were both on stage in Pittsburgh and discussed their plans for the rest of the year. Lunsford continued his workout following a warmup of back extensions.
Lunsford dove into the workout with barbell rows and hammer strength chest supported rows. From here, Lunsford made sure to hit the hip thrust machine as he works all parts of the body on back day.
“When I say full back workout, I mean hamstrings, glutes, lower back, traps, lats, we did it all. Made up for a little missed exercises from last workout, so we did them today.”
Derek Lunsford finished the workout with standing cable rope pushdowns and standing high cable rows. In the video, it is clear that Lunsford still has the size needed to compete. He will likely enter the Olympia as the favorite to repeat. This will bring up the question on whether or not Lunsford will make the switch or continue to defend his title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jay Cutler Shares “Meditation” Back Workout: ‘Training Is A Sense Of Relief For Me’
Jay Cutler continues to share some huge workouts for viewers to try in the gym.
Jay Cutler has been retired from bodybuilding for quite some time now. This does not mean that he is done training in the gym. Instead, he just focuses his training in different ways. In a recent YouTube video, Cutler shared a back workout and explained some of his thoughts on training in retirement.
“What do I have to do to maintain a decent physique at my age?
Training is a sense of relief for me.”
During his legendary career, Cutler was one of the biggest mass monsters in the sport and won the Olympia four times. Now, he remains in great shape but is not training to win a championship on stage. Instead, he is doing maintenance on his body and maintaining his physique.
Cutler arrived at the gym in the midday to take on a back workout. Below, you can find a breakdown of the exercises that Cutler performed.
Jay Cutler Back Workout
Jay Cutler did not exactly share how many sets and reps that he performed in each exercise. Once the workout was complete, Cutler did say that he did between 18-20 sets in total. With six exercises, this is an average of three per movement, along with some warmup sets. Cutler rested 45-60 seconds in between sets.
Lat Pulldown Machine
Chest-Supported Row Machine
Bent-Over Barbell Row
Lat Pulldown x Seated Cable Row Superset
Dumbbell Pullover
[embedded content]
Lat Pulldown Machine
Jay Cutler begins this workout with one of his favorite machines for back. He explains that this version gives a pull allowing the lats to be worked in a different way. He performs three working sets of 12 reps after two warm-ups.
“The reason I like this one though, Techno Gym, I really like the pull on this. We talk about popping the lats for the front double bicep. So, I’m kind of duplicating, even though my lats are a lot smaller now.”
Chest-Supported Row Machine
The chest-supported row machine was the second movement. Cutler began with three 45-pound plates on each side but shed one for the final sets. Before the workout, he explained the difference in grips on this machine. Cutler believes that it is easier to perform when the grip is higher. Because of this, he likes to use the middle grip.
“The difference with this, sometimes I do it one arm, I’m going to use both handles. This, once again, is a different pull than hammer strength. I’m not going to keep my feet here because I feel like I use too much legs. I’m going to keep my feet here and loose so I actually pull with my lats. The motion is to really get a contraction and I’m going to grip this in the middle.”
Bent-over Barbell Row
Jay Cutler has always been a fan of the bent-over barbell row. When performing this movement, Cutler kept his upper body a bit more upright. Following this exercise, Cutler performed a superset of lat pulldowns and seated cable rows.
“I’m going to focus on doing a 45 stance here. So a little more upright with the upper body.”
Dumbbell Pullover
This is a workout that can be used to work either the lats or chest. It depends on the grip that is being used. Jay Cutler discusses how a diamond grip will hit the chest while he likes to overlap his hands in order to stretch the lats. This is the final movement of the workout, totaling six different exercises during this back day.
“Pay attention to that grip. If I was going to do chest, I would grip the dumbbell like this, like a diamond. For back, I actually grip it like this, so my hand goes around so that it pulls on the lats.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
INBA Athlete Marcus Koh’s Bodybuilding Workout for a Thick Back
Image via Instagram @armbigbig
INBA athlete Marcus Koh’s workout to build a thick, dense back.
Having a broad, thick back will vastly enhance your physique. A muscular back will increase your shoulder-to-hip ratio, which will improve your V-taper. And a strong V-taper drastically enhances your body. Moreover, a powerful back will improve your posture, and since your back stabilizes your shoulder joints, it will improve your bench press too. An International Natural Bodybuilding Association (INBA) athlete Marcus Koh shared a bodybuilding workout to build a thicker back.
Marcus Koh is a bodybuilder for INBA Australia. He recently earned his PNBA pro card and plans to make a pro debut by the end of 2023. Koh has a goal to represent Team Australia at Natural Olympia. He shared his back workout on Instagram (IG). Koh stated:
“Here’s a Thickness focused workout! I believe everyone could use a thicker back! Never too much ✊
DBL TAP, SAVE & TRY this next time IF YOU AGREE & want/need a thicker back like I do, CG T Bar Row, CG Pulldown, Underhand Pulldown, Seated Row, Machine Row, Underhand BB Row, Hammer Curl”
You can see Marcus Koh performing the movements of his back workout below.
Marcus Koh’s Workout for a Thicker Back
Workout
All natural bodybuilders have one thing in common–they’re naturals, of course, and don’t use performance-enhancing drugs (PEDs) such as steroids. However, each INBA PNBA athlete follows a different routine. For example, 2x Natural Olympia Figure champion Alondra Chatman has the back workout she does, which consists of dumbbell bent-over rows, stability ball hyperextension, and banded barbell rows, to name a few.
Benefits of a Muscular Back
Of course, in bodybuilding, a muscular ack is imperative for athletes to look good when they go on stage. However, a strong back has other benefits as well. For example, a strong back will widen your upper body, increasing your shoulder-to-waist ratio (V-taper). The more defined your V-taper is, the better your aesthetics will be.
Furthermore, you use your back for daily activities. For example, you use it to lift and carry items, and your back supports the shoulder girdle head, and neck. Although your glutes (butt) are the biggest muscle in your body, your lats (back muscle) are the second largest muscle in your body. So training this muscle is a surefire way to burn more calories and improve your body composition.
Of course, your back is essential to good posture, so training your back can help fix any back curvature. Lastly, your back prevents muscular imbalances. The back is often overlooked in male lifters since they’re usually so focused on building a thick chest. That said, a strong back will improve your bench press since it stabilizes your shoulders and helps prevent upper body imbalances–which can build an unproportioned physique and increase your chance of injury.
Benefits
Improve aesthetics
Helps with daily tasks
Improves body composition
Fixes posture
Prevents muscular imbalances
Increase overall strength
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding workouts!
Top 4 Back Exercises To Protect Your Lower Back
Take a look at a guide on how to work your back with little discomfort!
How often have you seen people performing improper form, and putting their lower back at certain risk?
Well, one of the easiest body parts to injure is the lower back, or lumbar area.
One study from 2020 studied 93 patients from the ages of 16-26, ‘all of whom partook in weightlifting’. 43 of them had pain in the back area. With ‘pain radiating to the left side was found in 31 patients (33%), while pain radiating to the right was found in 19 patients (21%).
All the participants (100%) reported their pain to be initiated during or after weightlifting maneuvers. The table below provides more details.
Sex
Pain Characteristics
Surgery
Lumbar Level
Male
Female
Localized
Left
Right
Yes
No
L3-L4
L4-L5
L5-S1
87
6
43
31
19
23
70
6
44
43
Table credit below *
The importance of protecting your lower back:
In fact ‘out of all 291 conditions studied in the Global Burden of Disease 2010 Study, Lower Back Pain (LBP), ranked highest in terms of disability, and sixth in terms of overall burden Prevalence and burden increased with age’
Back pain is also one of the leading reasons as to why people miss work, as a ‘sample stud(y) included 220 persons between the ages of 16-65, who had either acutely declared themselves unable to work because of low back pain (acute patients, n = 50) or who had been ill because of low back pain for one month (subacute patients, n = 50) or for three months (chronic patients, n = 70).’ The remaining 50 patients included,had not been absent for work.
The figures here equate to one half of all working Americans.
And lower back pain does not discriminate, as the mayo clinic ‘estimated that 15% to 20% of adults have back pain during a single year and 50% to 80% experience at least one episode of back pain during a lifetime.’
So what is the solution?
Working out with correct form will always be crucial and also building up strength in the lower back area will also be beneficial.
However if you have never exercised your lower back you’ll want to go in with caution. Start off lifting with a light weight, maybe even the bar just so that you can get a feel on how the exercise feels on your lower back.
What exercises should I do?
To significantly lower your chances of back injury and gain strength in your lower back, consider incorporating these isolation exercises into your lower back workout.
1. Deficit Deadlift
How To Do It:
Start by standing on a platform, 1-5 inches in height
Make sure that your feet are hip width apart.
Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract.
Lower your hips and bend knees until your shins contact the bar.
Look forward, keep chest up and back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull it back, bringing your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
Perform 3 sets of 10-12 reps
2. Good Mornings
How To Do It:
Set up a bar (with sufficient weight) on a rack that best matches your height.
Step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a medium, shoulder-width stance.
Keep your head up at all times and maintain a straight back.
Lower your torso forward by bending at the hips until it is parallel with the floor.
Elevate torso back to starting position.
Perform 4 sets of 15-20 reps
3. Hyperextensions
How to Do it:
Lie face down on a hyperextension bench.
Ensure your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist.
With your body straight, cross your arms in front of you (or place behind your head).
Then start to bend forward slowly at the waist as far as you can while keeping your back flat.
Without rounding your back, keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
Slowly raise your torso back to the initial position without arching your back.
Perform 4 sets of 15-20 reps
4. Supermans
How To Do It:
Lie on your stomach with the arms extended in front of you, and with the feet straight
Lift your hands and feet off the ground at the same time by about 6 inches, so it looks like you are mimicking superman as he is flying (hence the name), at this point you will feel an contraction in your lower back area
Hold this position for a few seconds
Then return to the starting position
Perform 4 sets of 10 reps
So there you have it, use this guide to keep your back nice and protected while building strength.
So until next time, keep pumping!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7417116/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7417116/table/TAB1/?report=objectonly *
https://www.ninds.nih.gov/health-information/patient-caregiver-education/fact-sheets/low-back-pain-fact-sheet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099170/
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-019-0199-7
https://journals.sagepub.com/doi/pdf/10.1177/216507999003800703
https://www.umms.org/ummc/health-services/orthopedics/services/spine/patient-guides/low-back-pain-athletes
https://pubmed.ncbi.nlm.nih.gov/24665116/
https://pubmed.ncbi.nlm.nih.gov/3161177/
https://pubmed.ncbi.nlm.nih.gov/17445733/
How The Reverse Grip Row Builds Bigger Backs and Bis
Row your way to a bigger, stronger back.
Building our backs may seem challenging but it is quite the opposite with exercises like the reverse grip row. Working with those top exercises to build muscle and improve other areas of our gains can make those back building days just a touch easier, especially as you look to improve your overall gains. A bigger and stronger back goes way beyond simply aesthetic.
A muscular back does look good, don’t get us wrong, however, working with a stronger back improves posture and stabilization as you look to perform more efficient functional movements and more powerful sport specific ones. With an effective exercise like the reverse grip row, these can be accomplished in no time.
Let’s take a look at the reverse grip row and see what makes this exercise so great. From what it is, to muscles worked, the great benefits of it, and how best to perform it, this guide will set you up so you can put this into any routine you have. Plus, we will offer up some alternatives and good exercises to pair with to make your entire workout experience with the reverse grip row worth it.
What Is The Reverse Grip Row?
The reverse grip row was made popular by legendary bodybuilder, Dorian Yates, and is often referred to as the Yates Row for this reason. A great strength building exercise using the barbell, this row is typically used for heavy training in order to build back strength, among other muscle groups. It is effective for building both strength and size, while also enhancing those pulling movements, since your lats are crucial muscles used for pulling. This will also enhance power and stability given the nature of this movement.
Related: The Ultimate At-Home Barbell Workouts
Muscles Worked
For this exercise, you will mainly feel your lats and middle back muscles get work done, as this is an effective back builder. However, your biceps and shoulders do feel a burn given the nature of the pulling movement. While shoulders are a “push” muscle, you will still find that these are necessary for added stability and to assist with the overall movement. Your core will see great work done as well given the nature of stabilizing and really feeling grounded and you lift big weight.
Benefits Of The Reverse Grip Row
The benefits of the reverse grip row are great and should reflect what you are looking for if you choose to put this exercise into your routine. It may seem easy to say that this exercise simply builds muscle and call it day. But Dorian Yates used this exercise to continue a dominant bodybuilding career so there must be something up with reverse grip rows.
Benefits of the reverse grip row include:
Works those upper body muscles: By working your lats and biceps, you get a well-rounded exercise to build upper body muscles while also looking enhance overall strength and size.
Build stability: Strengthening your core and working to improve the position of your spine will enhance stability for those more functional movements, as well as any sport specific needs when it comes to other workouts.
Can lift more weight: Using the barbell can allow you to pack on weight so you lift more and see bigger gains to muscle hypertrophy, making this exercise totally worth it.
Offer interesting row variation: This offers a good variation to the row that actually works to build your back more and challenge your biceps in a different, more effective way.
Related: Back At It: Top 3 Back Exercises For Beginners
How To Perform It
Knowing how best to perform this exercise will allow you the benefit of doing so safely while lifting tons of weight. This ensures no unwanted soreness or injury takes you out of the gym. Technique is something real lifters take seriously, but for those who just show up, pack on weight, and start lifting, this can be a disaster if not done correctly.
Here are the steps for performing the reverse grip row:
Stand tall while holding the barbell with your palms facing up.
Bending slightly at the knees, engage your core and keep your back straight. Your arms will be perpendicular to the ground thus making this your starting position.
When ready, lift the barbell by keeping your elbows close to your body as you lift. At the top, you can give your back muscles a squeeze to get the most out of this.
Lower back down to the starting position in a controlled motion while still keeping your core tight and your back neutral.
Repeat for your desired number of sets and reps.
Other Back Exercises To Pair With
As a part of a great back building routine, it is important to know what to look for in order to round out a great workout. Knowing what exercises work best to pair with this can enhance your workouts and take them to the next level as you look to see the best gains possible. Other top back building exercises to pair with the reverse grip row include:
While there are plenty of other exercises, both back-oriented and not, to pair with this exercise, we wanted to share a few to get you started. The more you train with the reverse grip row, the more comfortable you will feel as you start branching out into other areas of back building exercises.
Wrap Up
The reverse grip row is a great back building exercise to enhance your gains so you see the best results possible. As an effective way to build strength and size, while also working to get the most out of working other muscles aside from your lats, this exercise is one to give you the best chance at seeing those results you want most. Dorian Yates became a bodybuilding legend because of his work ethic and this exercise, also known as the Yates Row, is just one of many reasons why. Try this exercise today and see what it can do for your back building gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Cedric McMillan’s Top Back Workouts By Victor Martinez
Get a great back workout in honor of Cedric McMillan here!
The bodybuilding community recently lost Cedric McMillan, a beloved bodybuilder and fierce competitor in the sport. The 44-year old was very open about his health and past heart issues that resulted in a near death experience in 2021. While details are not confirmed, the bodybuilding community is deeply saddened by the loss of this true competitor and friend, as yet another bodybuilder has passed away too soon.
Cedric had great workout routines which contributed to his massive physique and sheer determination to be a top competitor. Generation Iron took on one of Cedric’s top back workouts with help from Victor Martinez. While Victor and Cedric weren’t extremely close, they met a handful of times. In honor of Cedric, Generation Iron wanted to take on this workout and share it with all of you to see just what it took to get Cedric to where he was.
Let’s jump into this Cedric McMillan back workout so you too can try and see gains like Cedric himself. A thoughtful and focused athlete, while being playful and funny off stage, Cedric leaves a powerful legacy and one we all can embrace and remember.
About Cedric McMillan
Cedric McMillan was born in Maplewood, New York and loved all things muscle. He would draw superheroes based on bodybuilding and workout magazines and was always talking about bodybuilding and how to get physiques like them. He went pro in 2009 after winning the NPC Nationals contest and from there, there was no slowing him down. He became a top contender in the bodybuilding community after he won the 2017 Arnold Classic in the Men’s Open division.
What Cedric did for bodybuilding was bring back the “classic” look, the one fans and athletes wanted to see most. Even Arnold Schwarzenegger was impressed and optimistic about Cedric and his amazing physique.
Cedric would, however, undergo serious health issues and was optimistic about recovering and getting back to his true form. His death is tragic and the bodybuilding world lost a true competitor and pioneer for change .
Photo via @cedricmcmillan Instagram
Cedric’s Back Workout
Generation Iron took to the gym with Victor Martinez, pro bodybuilder and a force in his own right, to perform one of Cedric’s top back workouts. His movements were precise and meticulous and each exercise had a purpose that lent to his massive physique and incredible resume.
A note for readers: All advice and tips on these workouts are coming from Victor Martinez.
1. Smith Rows
For the Smith rows, Cedric never went crazy with weight. He would perform one warm-up set and then two working sets and would use a smith machine because it was more stable. Staying slow and controlled during the entire movement, he would pause slightly at the top for that added squeeze.
2. Lat Pulldown
The lat pulldown also saw a warm-up and two working sets and was performed with a wide grip. With this grip, it is important to use your back to the best of your ability to not lose the grip as you go as far down as you can without losing control. If your shoulders start to raise during this movement, really try to keep them down as you go up in order to not let your shoulders take over the principle movement.
3. Cable Rows
For cable rows, you will perform one lighter set and usually around two heavy sets. For this exercise, keep your chest up as you engage and perform this exercise and as you lean forward to initiate the movement, hinge from the hips but keep your spine neutral.
As you pull into your abs, don’t lean too far back and give your lats a squeeze for that added level of work. If you pull into your upper chest, you will target your upper back and the lower you pull, the lower down your back you target. Victor does say that while you can add variations to this movements, nothing crazy really happens.
Make sure to stabilize your back and engage your core to avoid unwanted back pain as well.
4. Superset (Underhand Pulldowns & One Arm Lat Pulldowns)
Underhand Pulldowns
These are used with a shorter bar and require you to lean back slightly as you hit the center of your back. As you pulldown, exhale, and as you return to the top, use this time to inhale, according to Victor.
One Arm Lat Pulldowns
For this exercise, keep the movement controlled and your shoulders stable to only work your lats. By keeping your arms straight, you will engage the lat and won’t get so much movement out of the shoulders.
Other Tips From Victor
During this workout, Victor offered up advice and answered questions from those watching the live workout.
Stretching
Victor offers two great lat stretches for better circulation and pumps. Stretching during the workout allows for better growth as well (1). The first is to grab a stable object and slowly lean back, keeping the arm grabbing the object straight and you squat lower into the stretch.
The second stretch is the same movement in terms of stretching the lat and leaning back slowly, however, your arm is twisted to engage the muscle differently.
Supplements
When asked about three of the most important supplements, Victor offers up glutamine, creatine, and carb drinks.
Glutamine: Allows for better muscle growth, less muscle wasting, and increased performance by allowing for better recovery. You will also find that glutamine can improve cognitive function and offer up less stress (2).
Creatine: Creatine can increase strength and provide for better muscle pumps while also boosting athletic performance and improving your metabolism. You will also find better power output and more refueled energy stores (3).
Carb Drinks: May improve energy and fuel endurance by giving you extra carbs to replenish stores. Can also work to improve cognition and focus.
Victor was also asked which three supplements he couldn’t live without. His response: protein, aminos, and carb drinks.
Victor offered up his approach to working out which was to skip a body part every week. This offers up the chance to get plenty of rest, increase your pump for the next workout, and benefit from both recovery and a fresh and ready to work muscle.
When asked about working legs, Victor says to do so twice a week and to alternate between a heavier set day and a lighter set day. There is no point in doing the same workout twice. What you will find is you can cut your first workout’s sets in half for the second day.
As for unilateral exercises, like the one arm lat pulldowns above, Victor states that working one arm at a time allows you to maximize unilateral effects and fix any unwanted imbalances that can ruin a great physique.
Wrap Up
In honor of Cedric McMillan, Generation Iron, along with Victor Martinez, took on one of Cedric’s top back workouts to see just how he did it. A beloved and accomplished bodybuilder, Cedric’s legacy will live on in the bodybuilding community and outside of it alike, and his workouts that got him to where he was can be passed down for all. Taking notes from the pros can give you serious results and this top back workout from Cedric is no exception.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Nunes, J.; et al. (2020). “Does stretch training induce muscle hypertrophy in humans? A review of the literature”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplements on muscle strength and body mass”. (source)
An Old School Back Workout For a Wider and Thicker Back
Get Golden-Era Back Workout for a Cobra Back
As the gyms and exercise equipment get better with new research and technology, more people are falling into the trap of relying solely on machines in their workouts. A chiseled V-taper is the result of a carefully crafted workout.
While the machines can bring you the separation and definition, if your goal is the golden-era aesthetics, you’re better off sticking to the old school back workout. We’ll be focusing on compound movements for building width and thickness in your back.
Pull-ups – 50 Reps
Pull-ups should be a staple in your back workouts. Start your workout with 50 reps of military-style strict pull-ups. Don’t use momentum by swinging your legs or jerking to lift yourself up.
If you can’t complete the 50 reps in one set, use as few sets as possible. Shorten your rest periods between sets to keep the tension on your lats. Use a pull-up assist machine if you can’t perform bodyweight pull-ups.
Deadlifts – 3 Sets 8-6-4 Reps
Perform the deadlifts at the beginning of the workout to exhaust your backs. A good back workout should be as brutal as a leg workout done to the max. Deadlifts are a compound exercise and one of the key movements to build strength, conditioning and muscle mass.
Since you’ll be performing fewer reps on the deadlifts, your goal should be to move as much weight as possible. Make sure you’re don’t lose your form while performing the exercises listed in the workout.
Behind the Neck Lat Pulldowns – 3 Sets 15-12-10 Reps
Behind the neck lat-pulldowns can better recruit your lats as compared to the orthodox version. While the pulling exercises work the width of your back, the rowing movements work the thickness.
It’s important to have a mix of pulling and rowing movements to build a cobra back. People with stiffer shoulder joints can have a problem performing the exercise and should warm-up their rotator cuffs before beginning to train.
T-Bar Rows – 3 Sets 12-10-8 Reps
T-Bar rows are one of the most underutilized back exercises and are sadly fading out. If you don’t have access to a T-bar row machine at your gym, you can perform the exercise on a barbell by placing one side in a corner and attaching a V handle.
Bend over at your hips so your upper body forms a 60-degree angle with the floor. As you pull the bar towards your chest, pause and contract your lats at the top of the movement. Return to the starting position and repeat for the recommended repetitions.
Dumbbell Pullovers – 3 Sets 12-10-8 Reps
Dumbbell pullovers are incredibly effective in shaping the v-taper. Lie down across a flat bench and place your shoulders on the bench. Your knees should be bent, feet placed flat on the floor, and hips as close to the floor as possible.
Hold a dumbbell right above your chest with your elbows slightly bent. Maintain the slight bend in your elbows as you lift the dumbbell off your chest and lower the dumbbell to the floor when it passes over your head.
Barbell Rows – 3 Sets 12-10-8 Reps
Barbell rows target the upper and middle back and help in building the thickness in your back. Pulling the barbell towards your lower abdominal will target your middle back and bringing the bar towards the upper abs will train your upper back.
Using the wrist straps can help you get a better pump in the exercise as it eliminates the wrist and forearm recruitment. In the compound exercises like the barbell rows, your grip strength is more prone to fail before your back.
Who do you think has the best back? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements