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
Oxford exercises – The upright cable row is designed to hit the upper trapezius muscle and deltoids. Lying in a supine position whilst using a cable takes your legs out of the exercise, making it more difficult to cheat by rocking or swinging your hips.
The double cable row works wonders if you are trying to add density to your upper body. Pulling a cable in each arms changes the fulcrum of the seated row, which will hit the lats from a new angle, increasing the potential of unlocking new muscle fibres.
Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps
Key Points:
Keep your back straight & core tight
Bench should be on an approximate 55 degree incline
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