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Build your back and more
A powerful brawl will change everything. Not only does it strengthen your back, it improves your overall performance. This is the best variant.
Are you a weight lifter? Increase your rowing reps and you’ll get more opportunities to bench press. do you fight Stronger dashes mean harder hits and tighter defenses. Just train for a living? Stronger rows will improve shoulder health, posture and overall performance.
Done correctly, these row changes might be all you need in this exercise category. So whether you need to build your fundamentals, address a lower back or shoulder injury, or simply forget the basics, one or all of these exercises can get you back on track.
1. T-bar rowing
The T-bar row is a true classic and one of the best overall rowing exercises.Yep, that’s the one you saw Arnold perform in Pumping Iron, though I’m using angle 90 handle in the video.
This variation requires you to use your lower back and hips to stabilize your torso while using your upper back muscles to row. Therefore, T-bar rowing develops lower back strength and stability in addition to pulling and upper back strength.
Start with a light load and place your body in a tight and stable position. Activate the glutes by pressing the heels out to the sides, focusing on generating power from the ground. Keep your abs engaged (pull your ribs down and stay in the actual plank position). This forces you to use the correct muscles to pull instead of just using your lower back to compensate. Be sure to pause at the top.
2. Chest supported dumbbell row
In addition to being more waist-friendly, chest support also makes it difficult to cheat and take advantage of momentum. This troubling fact can damage a lot of people’s self-esteem, which is probably why some powerlifters often prefer seated cable rows—they can easily use a lot of body English.
To do a chest row, you need to actually support yourself on your chest, not lying flat on the bench. Check out how I position my hips in the video and you’ll see that I’m in a firm stance, creating tension through my feet, hips, stable spine (ribs down, abs engaged to prevent hyperextension, and “leaking forces”) , all the way to the chest.
You need to maintain a tight body position to get the most out of the workout and pull with the muscles that are supposed to be pulling. Too many people screw things up and wobble.
3. One-arm dumbbell row
This is probably the best overall barbell/dumbbell row exercise. Sure, it enhances your ability to lift things off the ground, but it also improves your defenses against opponents who try to pull you down or throw you off balance.
It does all this by enhancing thoracic spine rotation and extension while building stability in the rest of the body. You have to use all of your core muscles to counter your body’s tendency to rotate and roll sideways, which means you’ll be creating actual, real, functional core strength.
Although it’s a classic move, many people ruin it by failing to achieve full-body tension, which leads to energy leaks. Besides maintaining a stable position, the most important technical aspect is pushing the supporting hand hard into the bench as you pull. This “diagonal” tension makes the lift stronger and safer.
4. Inverted row
Most people have a hard time doing this correctly because it requires being able to activate the correct muscles. If you can’t pull yourself all the way up to touch the bar, then you lack upper back strength. If this applies to you, it’s no wonder your shoulders hurt doing bench presses, pushups, or pull-ups.
another great aspect Inverted rowing requires the posterior chain to participate. The entire back needs to be activated at the same time, unlike many exercises that only focus on the plank and “front core.”
Getting used to stabilizing your back in this way will also improve your performance in other lifts and activities. Oh, and this is one of the safest pulling exercises you can do when your lower back hurts.
notes: I am using angle 90 Attachments in the video, but you can do it with a variety of grips.
5. Standing one-arm rope rowing
The ability to perform resisted diagonal and rotational movements is critical to human functions such as walking, running, climbing and throwing.
The problem is, conventional strength training focuses heavily on bilateral and symmetrically loaded exercises, with little regard for turn around. Obviously, some exercises include counter-rotating tendencies, but few traditional exercises involve actual spinning qualities.
Standing rope rows are a great introduction to spin training. While the main focus is on rowing, it will improve and train chest/upper body flexibility and core/hip stability. This makes the body more fluid and complete.
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