How To Do Upright Rows

upright rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart and your back is straight. You hold the barbell with a pronated grip and the spacing of your hands is a palm’s width or a little more.

  • Inhale and you pull the barbell along your body to your chin by raising your elbows as high as possible.

  • Expire and return to the starting position by controlling the movement.

This exercise works mainly upper trapezius, deltoid and a little bit brachialis, brachioradialis, forearm flexors, abs, buttdock and sacrospinalis.

The more you put your hands apart, the more you work your deltoids and the less you work your trapezius.

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-Steph

How To Do T-Bar Rows

t bar rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Lying on the belly on the inclined bench and take the handles with a pronated grip :

  • Inhale and brings the bar to your chest

  • Exhale at the end of movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis), rhomboids and trapezius.

The machines with a belly support allow to focus less on the positioning, abs and spinal erectors don’t work. When there are very heavy weights, the rib cage can be compressed on the ventral support and this hinders breathing. When it’s difficult to breathe, doing the exercise is unpleasant.

Note

With a supinated grip, this exercise especially works the brachialis and the upper part of the trapezius at the end to the pull.

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-Steph

How To Do T-Bar Rows On Feet

t bar rows feet

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast

Knees slightly bent with the bar between your legs. Your take the handles with a pronated grip. Your back is straight and you incline your torso at about 45° :

  • Inspires and brings the bar to your chest

  • Exhale at the end of the movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, infraspinatus, rhomboids, the middle part of trapezius and arm’s flexors (biceps, brachialis, and brachioradialis).

Incline your torso works your abs and spinal erectors isometrically.

With a supinated grip, this exercise especially works the brachialis and the upper part of trapezius at the end of the pull.

There are some machines that allow you to have a semi-pronation grip. With a semi-pronation grip, you intensely work the forearms muscles, especially the brachioradialis.

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-Steph

How To Do Barbell Bent Rows

barbell bent rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast :

Standing with your knees slightly bent. Your have your back straight and incline your torso around at 45°. You take the barbell with a pronated grip and your hands are wider than your shoulder’s width. Your arms relaxed :

  • Inhale, block your breath and squeeze your abs. Pull the barbell to your torso.

  • Returns to the starting position and exhale.

This exercise work latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis).

When your shoulder blades get closer, your rhomboids and trapezius also work.

Incline your torso works your spinal erectors isometrically.

This exercise has several variants like the hand width, pronated or supinated grip or torso inclination allow you to work your back in different angles.

Attention

It’s important to keep your back straight because if you rounded your back during the movement, you risk having injuries.

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-Steph

How To Do Seated Rows With A Bar

seated rows with a bar

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Sitting on the machine with your feet on the feet stop. Your torso is bent and you hold the bar with a pronation grip (thumbs inside). Your hands are more apart than the width of your shoulders:

  • Inhale, pull the bar towards your chest by straightening your back with your elbows rise.

  • Exhale at the end of the movement and returns to the starting position by controlling the movement.

This exercise works latissimus dorsi, teres major, posterior deltoid, infraspinatus and teres minor and a little bit the biceps, brachialis, and brachioradialis.

When the shoulders blades get closer, the rhomboids and the middle part the trapezius also work.

During straightening your torso, the spinal erectors also work.

Hands position

  1. With a supinated grip (thumbs outside), you work especially the lower trapezius, rhomboids, and brachialis.

  2. With a pronated grip (thumbs inside), you work particularly posterior deltoid and the middle part of the trapezius.

Attention

Stay focus to keep your back straight because if you round your back, you can have injuries.

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do One-Arm Dumbbell Rows

one arm dumbbell rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

The dumbbell in your hand with a semi-pronated grip and your opposite knee and opposite hand in support on the bench:

  • Your back straight, inhale and pull the dumbbell as high as possible keeping your arm along the body and bringing your elbow back.

  • Exhale at the end of the movement

To have a maximum contraction, you can make a slight twist fo your torso at the end of the pull.

This exercise works the latissimus dorsi, teres major, posterior deltoid and at the end of contraction, trapezius, and rhomboids. Biceps, brachialis, and brachioradialis also work a little bit

Share this article if you think it can help someone you know. Thank you.

-Steph

How To Do Back Lat Pulldowns

back lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting face to the machine with your thighs under pads. You take the bar with a pronated grip and a very wide grip:

  • Inhale and pull the bar until your neck by bringing your elbows along your body.

  • Exhale at the end of your movement

This exercise works your latissimus dorsi (exterior and lower fibers) and teres major. This exercise works a little bit the forearm flexor muscles, (biceps, brachialis, and brachioradialis), rhomboid and lower trapezius.

This exercise allows you to develop your back’s width and it is excellent for beginners to develop the strength to do chin-ups.

Share this article if you think it can help someone you know. Thank you.

-Steph