the only three back exercises you need to build muscle body weight rows for functional mass
weighted rows for overloading pullovers to stretch
and strengthen learn how to combine calisthenics and weights for a bigger back
if you're a fan of hybrid workouts smash the thumbs up button to support
the future of fitness pullovers are an old-school back builder let me walk you through the best
variations using body weight bands and weights this exercise can be modified to challenge lats
when stretched or contracted weighted pullovers have been known to expand the ribcage this was a
go-to exercise in the golden era of bodybuilding we want to use our deepest pullover every rep
no shortcuts allowed aim for a big stretch and large range stopping short of joint discomfort
or pain pulling from the elbows is helpful for mind muscle connection this action recruits
the lats in their scapular depression function free weight pullovers benefit from exaggerated
eccentrics take your time lowering slowly to the end range for greatest muscle building effects
free weight pullovers harness the stretch a proven technique for back building band pullovers are a
machine substitute the peak contraction with hands by sides is brutal the accommodating resistance
makes up for the shortcomings of free weights keep the torso fixed and move only the shoulders
apply scapular setting for banded pullovers in order to get the most
from your back if you're someone who struggles to feel your lats band pullovers will get the
job done front lever pulls are the body weight equivalent difficulty is hardest at the start
and trails off towards the end the full range of motion and slow negative is a recipe for success
keep the arms locked and the scapula engaged at all times correct form involves a commanding tempo
and plank posture make sure your front lever pulls are free from momentum and swinging copy mine
choose a progression which allows you to pull off at least six rep sets the bodyweight pullover
combines flexibility and muscle gain where stretching and strengthening the lats while
also improving overhead range of motion this one can be taken as far as your heart desires through
dedication do you want to combine body weight and gym get the best of both worlds with fitness faqs
shop our workouts and get those gains let's find your perfect weighted row say goodbye to muscle
imbalance with dumbbells chest supported rows are best for bodybuilding we conserve energy
thanks to the bench keeping our posture in place the spinal erectors are on power saving mode
allowing us to train our upper back to exhaustion other types of rose fall prey to body english
and cheating we love movements which allow honest training of the muscles in question
do you have lower back pain or fear injury a brace torso takes away stress from the lumbar spine
allowing the back muscles to be overloaded safely the beauty of dumbbells lies in the independent
loading each arm works equally ideal for strength and size symmetry left to right pain-free pulling
is possible with dumbbells because they move freely anyone with tender elbows or shoulders
will be able to dumbbell row without restriction keep in mind the angle of rows relative to gravity
will alter muscle emphasis single arm rows are ideal for people who struggle to feel their back
working training one arm at a time improves the mind muscle connection employ an exaggerated range
of motion for muscle building rows take advantage of the stretch and squeeze by protracting and
retracting the scapula a high row targets the upper back a low row biases the mid-back
controlling the weight and minimising momentum is best this mindful technique by driving with our
muscles is smart making a little weight go a long way will separate you from others who are insecure
enjoy the benefits of stimulating your muscles without the fatigue which is associated with
ego lifting here are the best band variations the earlier principles of postural stability and full
range of motion apply with correct intent bands are no joke consider using them in future workouts
penley rows are the superior barbell variation repeatable technique is the major selling point
pull the barbell from ground to chest success is tactile and obvious beginning from a stationary
start keeps things strict and eliminates cheating this exercise lends itself to heavy
weights when using dead stop rows the posterior chain is challenged hard as it has to sustain
the hip hinge we don't need fancy equipment to build a world-class back with some creativity
we can easily make penley rows bodybuilder friendly external bracing allows the prime
mover muscles to be taxed to the max the upper back and lats can now be trained without the core
limiting output hold the show which is your favorite back exercise let's chat in the comments
bodyweight rows deserve your attention relative strength is guaranteed with calisthenic movements
because we're using our body weight as resistance self-mastery improves expect to feel unstoppable
when throwing yourself around on closed chain pulling exercises building muscle plus a feeling
of freedom is priceless crushing grip improves favorably with bodyweight rows our forearm muscles
are working isometrically when hanging because bodyweight rows are usually trained with high reps
this time under tension equals a gorilla grip did you know our back and arm muscles are dependent
on forearms grip strength is highly correlated with muscle force output people with a poor grip
often have limited pulling performance the hands serve as a direct connection to our upper body
after all a stronger grip gained via bodyweight rose improves force transfer making back day
productive body weight rows are unique because they're an anti-flexion exercise the core muscles
become robust as a byproduct our job is to keep the torso horizontal by contracting
glutes hammies and spinal erectors body weight rows are like hollow body holds for your back
core tension prevents sagging and benefits our posterior chain body weight rows are useful for
beginners and advanced trainees alike horizontal pulling is pliable from a difficulty perspective
from easy to hard those new to their journey can modify posture training with a percentage of body
weight which is challenging yet doable adding weight makes this exercise a muscle building
masterpiece a plate over the stomach is the quickest way to overload rose simply keep the
plate centered on the stomach and row your brains out tempo management and form quality is a must
to keep the weight from moving around the belt rows are worth the awkwardness once you get going
the weight is secured in place allowing 100 effort if weighted inverted rows were common knowledge
we would be seeing them absolutely everywhere most people believe they're beyond the basics
wrong this exercise is proof that we can target the back muscles to grow
with minimal weights this is a design feature and not a flaw accomplishing more with less is
wise bodyweight rows are no longer relegated as a beginner exercise it's possible for this to
remain challenging and effective for life we've covered three back exercises that are missing
in most people's workouts don't be overwhelmed by variety simply train with movement mastery and the
results will come enjoy the journey legends and i'll see you next fitness faq's video