incLinEDumbbELLrow

bACK ExERCiSES 

79incLinE DumbbELL rowTarget

when

Start

Lower latissimus muscles, rhomboids, and middle trapeziusmiddle of workoutLie facedown on an incline bench with your feet on the floor. Hold

a pair of dumbbells. begin with your arms hanging straight toward

the floor, palms facing each other, and elbows fully ct your back muscles and lead with your elbows to pull the

dumbbells straight up. When they reach your midsection, squeeze

your shoulder blades together for a count, then slowly lower the

weights to the start the movement with your palms facing forward, keeping them in

this position as you perform the movement. Or begin with your palms

facing each other, then turn them forward as you lift the train more stabilizing and core muscles, compromise your balance

by bending your knees 90 degrees and placing them on the seat so

that your feet are off the floor ll bent-over row, Smith machine bent-over row, supported

T-bar rowExecution

Variations

advanced Tip

Substitutes

80  STRONGER ARmS & UppER bOdySEaTED cabLE rowTarget

when

Start

Lower latissimus muscles, rhomboids, and middle trapeziusEarly to middle of workoutSit upright at a cable row station with your feet in front of you on

the platforms. Lean forward and grasp a narrow neutral-grip attach-ment. begin with your arms extended out in front of you and your

torso perpendicular to the floor. Keep your knees slightly bent and

maintain the arch in your lower ct your back muscles and lead with your elbows to pull the

handle in toward your midsection. When your hands reach your

midriff, squeeze your shoulder blades together to achieve full con-traction, then return the handle to the start m cable rows with any number of handles and attachments,

including a lat pull-down bar (take a wide grip to focus on the lower

latissimus muscles for back width), a rope, or a wide neutral-grip

equal muscle development on both sides of the body, perform

seated rows one arm at a time using a single handle.T-bar row, machine rowExecution

Variations

advanced Tip

Substitutes

bACK ExERCiSES 

81Low PuLLEy onE-arm cabLE rowTarget

when

Start

Lower latissimus muscles, rhomboids, and middle trapeziusmiddle to late in workoutAttach a handle to a low pulley cable, grasp the handle, and step

back a foot or two (about 30 to 60 cm) so the weight doesn’t rest on

the stack. begin with your knees slightly bent, your torso flat and at

a 45-degree angle to the floor, your working arm extended down

toward the floor (palm facing in), and your nonworking hand grasp-ing the machine or on your thigh to stabilize ct your back muscles and bend your elbow to pull the handle

up to your waist. When it reaches the waist, hold the contraction

for a count, then slowly lower the handle back to the start position.

perform all reps with that arm, then switch m the cable row while one knee and one hand are on a flat

bench (as with the one-arm dumbbell row, page 77) that is perpen-dicular to the weight you pull the handle toward you, turn your wrist up so that by the

top of each rep your palm and forearm are facing -arm dumbbell row, seated cable row (done with one arm)Execution

Variations

advanced Tip

Substitutes

82  STRONGER ARmS & UppER bOdyT-bar rowTarget

when

Start

Lower latissimus muscles, rhomboids, and middle trapeziusEarly in workoutStand on the platform with your feet roughly shoulder-width apart and

knees slightly bent. Lean forward and grab the bar with a shoulder-width overhand grip, and begin with your arms extended below you

and your torso about 45 degrees to the the weight in toward you by contracting your back muscles and

bending your elbows, keeping your chest out and lower back arched.

At the top of the rep, squeeze your shoulder blades together, then

slowly lower the weight back to the start T-bar apparatuses offer multiple grip options (wide, narrow,

neutral). Alternate grips every other workout, or even every other set,

to train the back muscles from various T-bar row is great for doing drop sets (see chapter 10, page

186) because the weight plates are at one end, which allows you to

decrease weight cable row, supported T-bar row, barbell bent-over rowExecution

Variations

advanced Tip

Substitutes