Bent Over Double Cable Row with External Rotation

Bent Over Double Cable Row with External Rotation

 

Bent over rows will add density to your body frame and will also improve the v-shape in one’s back (helping the waist to look smaller in cirucmference).

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

– Push your ass out and bend forward about 10° while keeping your chest high and back arched 

– Begin with a pronated grip (palms down) and rotate into a neutral grip (palms facing inward) as your row

– Row towards your waist

– Use full range of motion

Single Arm Bent Over DB Row with Resistance Band

Single Arm Bent Over DB Row with Resistance Band

 

For this rowing exercise you should use a weight that is about 20% lighter than your usual. The resistance band will create a resistance double whammy – forcing you to fight against more than just gravity.

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

– Attach the resistance band to a stable apparatus, such as a squat rack or cable machine

– Keep your chest high, ass out and back straight

– Wrap the band around the handle of the dumbbell and keep ahold of it with your hand while rowing

– Row towards your waist

– Use full range of motion

Bent Over Resistance Band Row

Bent Over Resistance Band Row

https://youtu.be/xO85dDBY59o


The benefit of rowing with a resistance band rather than barbells or dumbbells that demand a steady level of resistance throughout the repetition, is the change in stimuli, which is caused by an increase in resistance as the band stretches further.

Main Muscles: Latissimus Dorsi, Biceps, Rear Deltoids

Key Points:
– Keep your back straight, ass out and core tight
– You should be bent over approximately 15°
– Row towards your waist
– Use a slow, controlled movement when extending your arms
– Use full range of motion
Resistance Band Dead Lift

Resistance Band Dead Lift

https://youtu.be/bkI0jTeDYm8


Resistance bands give us the opportunity to train anywhere and this video will teach you how to dead lift in a place as inconvenient as… I dunno… your hotel room?…

Main Muscles: Hamstrings, Gluteus Maximus, Latissimus Dorsi

Key Points:
– Keep your back straight, ass out and chest high
– The band should be under the arches of your feet
– Drive your feet through the floor and thrust your hips forward when exploding upwards
– Use a slow, controlled movement on the descent
– Use full range of motion
Supine Row (TRX)

Supine Row (TRX)

 
 
Using TRX bands to row will help you build strength in your lat muscles, which are the ones that give the upper body it’s v-shape.
 
Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps
 
Key Points:
– Keep your back straight & core tight
– Begin with your body as parallel with the floor as possible
– Keep your hips high throughout the entire set
– Row towards your wait and use full range of motion
Single Leg & Arm Bent Over DB Row

Single Leg & Arm Bent Over DB Row

 

Standing on one leg, using one arm, this bent over row works well when combining back and core days.

Main Muscles: Latissimus Dorsi, Rear Deltoids, Inner Core, Biceps

Key Points:

  • Keep your chest up, back straight & core tight
  • Keep your upper body as parallel with the floor as you possibly can
  • Row towards your waist
  • Train both sides evenly
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