Building Strong Backs

45-Degree EZ- Bar Row

Standing with your feet together, grasp an EZ-bar on the inner angles with your palms facing up. Bend your knees slightly and lean forward from your hips about 45 degrees.

Pull the bar up your thighs toward your waist in a rowing motion, keeping your chest up and lower back arched. At the top, squeeze your shoulder blades together. Follow the same path on the return.

Choose a weight with which you can do 5-7 reps. Perform three reps, then rest for about 15 seconds. Do another three reps and rest. Repeat that sequence as many times as possible until you can’t perform three reps.

Tip – The narrow, underhand grip places more emphasis on the lower lats.

Bent over Dumbbell Row

Stand with your feet together, bend your knees slightly and lean forward from your hips. Keeping your lower back arched. Grasp a dumbbell in each hand, holding them straight down at your sides with your palms facing in.

Pull the dumbbells straight up and back by bending your elbows and bringing them as far behind you as possible. Midway through the movement, rotate the weights so your palms face backward at the top. On the return, reverse the motion so your palms again face in at the bottom.

Tip – Pull your elbows out and up as high as possible to accentuate the upper lats. Draw your navel inward, keeping your abs tight in the bent-over Position.

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