BENT OVER ROW

Step on the bands or attach each end of the bands to a secure base. Bend over at the waist making sure your back is flat. Just as you would use a reverse-grip on the equivalent barbell (or Smith machine) exercise, take a similar grip with the bands. Squeeze the shoulder blades back and pull upward towards the lower part of the chest, and slowly lower back down. Perform for reps.

Step on the bands or attach each end of the bands to a secure base. Bend over at the waist making sure your back is flat. Just as you would use a grip with a barbell, take a similar grip with the bands. Squeeze the shoulder blades back and pull upward towards the lower part of the chest, and slowly lower back down. Perform for reps.

A.K.A. Reverse-Grip Bent-Over Row

START: Stand with your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an underhand grip on the bar, hands just outside shoulder-width. MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension.

A.K.A. Supported Bent-Over Barbell Row

While holding a barbell with a shoulder-width overhand grip, support your chest on the top of an incline bench set to a height just above waist height. Maintain the arch in your lower back and keep your knees slightly bent as you pull the barbell to your waist. Slowly lower the bar and repeat for reps.

A.K.A. Barbell Bent-Over Row

START: Stand with your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width. MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension.

A.K.A. Power Row

START: Stand in a power rack with a barbell resting on the safety pins set just above knee height. Keep your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width. MOVE: In a fast, powerful motion, pull the bar up to your waist, then lower it back to the pins. Pause for several seconds with the bar resting on the pins before doing another rep.

A.K.A. Bent Over Barbell Row With Bands

START: First place either end of the bands onto the outside edge of the barbell. Place the bands on the outside of the plate. Stand with your feet about shoulder-width apart with a slight bend in your knees. Step onto the bands evenly with both feet. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width.

MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension.

A.K.A. One-Arm Bent-Over Cable Row

Grasp a single-handle D-grip attached to a low pulley with your right palm facing your body. Grasp the support bar with your left hand to stabilize yourself and lean forward about 45 degrees. Use a split stance: The right foot should be back while the left is forward. Keep your chest up, shoulders squared and a slight arch in your back.

MOVE: Pull the handle into the right side of your waist until your elbow is past your body. When you return to the starting position, go for a deep stretch. Compete the desired number of reps and repeat on the left side.

Grab a dumbbell in one hand, bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weight hang towards the floor. Keeping your body steady bring the weight up, allowing your arm to brush the side of your torso.

Grab a dumbbell in each hand, bend over at your waist slightly with a slight bend at your knees, keeping your back straight and head up. Let the weights hang towards the floor. Keeping your body steady, contract your back muscles to pull (row) the dumbbells up to your midsection. Squeeze your shoulder blades together at the top, then lower back down to the start position.

A.K.A. One-Arm Dumbbell Row

START: Grasp a dumbbell in one hand and rest your free hand on a bench, keeping your chest slightly lifted as you bend forward from the hips, one foot just ahead of the other for balance. MOVE: Keeping your torso stable throughout the movement, pull the dumbbell all the way up to your side, lifting your elbow as high as possible. Then lower the dumbbell straight down to the start position.

A.K.A. Dumbbell Row

START: Holding two dumbbells with a neutral grip stand with your feet about shoulder-width apart while maintaining a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Allow the dumbbells to hang straight down below your shoulders.

MOVE: Pull the dumbbells to your sides as high as possible while contracting your lats and middle-back muscles hard, then slowly lower the dumbbells all the way down to full arm extension.

A great explosive movement for your upper body. Make sure you come a a complete stop at the bottom of your rep for at least 2 seconds and then EXPLODE as you pull.

Pause these on the ground and drive up hard. make sure you relax your scapulae and stretch at the bottom of the movement too.

While maintaining a neutral spine position throughout (the body should make a straight line from the head to lumbar spine), start with the dumbbell resting on the floor. Grab the handle and crush it – gripping it as hard as you can. Doing so will single the rotator cuff to fire and to pack the shoulder back through a process called irradiation.

From there, I like to tell people to pretend they’re starting a lawn mower – rowing the dumbbell by bring their elbow towards the hip (not just going straight up and down). Effectively, you’ll be “pulling through the elbow,” finishing at the top by retracting (technicaly, adducting) your shoulder blade towards the midline of the body. In other words, squeeze your shoulder blade like a mofo at the top.

To finish, you’ll return the dumbbell back to the floor, coming to a complete STOP. Pause for a second or two, and repeat for desired number or repetitions.

Step 1: Place your left knee and left hand on the bench. Step 2: Reach down and grab the dumbbell with your right hand. Step 3: Pull the dumbbell up to your chest and hold for a half second. Step 4: Lower the dumbbell back down and set it on the floor. Step 5: This completes one repetition. Set the dumbbell on the ground in between each repetition.

A.K.A. Supported Bent-Over Dumbbell Row

While holding a pair of dumbbells, support your chest on the top of an incline bench set to around hip height. Maintain the arch in your lower back and keep your knees slightly bent as you pull the dumbbells up together out to your sides. Lower the dumbbells back down to an arms extended position (hanging toward the floor) and repeat for reps.

A.K.A. Dumbbell Power Row

START: Place a dumbbell on the floor between your feet. Your legs should be about shoulder-width apart and your knees should be bent so that your thighs are just above parallel with the floor. With your right arm, grasp the dumbbell with an overhand grip and place your left hand firmly above your left knee to brace your upper body. Keep your torso at about a 45 degree angle to the floor throughout the exercise.

MOVE: Start the movement by forcefully extending at your knees to lift the dumbbell from the floor, and then pull the dumbbell up toward your right hip by pulling your elbow as high as possible. Your grip should turn so that when the dumbbell is at the top your palm is facing your torso (neutral grip). Slowly lower the dumbbell back to the floor in the opposite manner you lifted it. After finishing the desired number of reps, repeat on left side.

Grab a dumbbell in one hand, bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weight hang towards the floor. Keeping your body steady bring the weight upward in a 90 degree in alignment with your shoulder girdle.

Grab a dumbbell in one hand, secure the chord by placing both feet upon it holding a handle in one hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weight and handle hang towards the floor. Keeping your body steady bring both weight and handle up at a 90 degree angle in alignment with your shoulder girdle

Grab a dumbbell in each hand, secure the chord by placing both feet upon it holding a handle in each hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights and handles hang towards the floor. Keeping your body steady bring one weight and handle up alternating each side at a 90 degree angle in alignment with your shoulder girdle.

Grab a dumbbell in each hand, bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights hang towards the floor. Keeping your body steady bring one weight up alternating both sides allowing your arms to brush the sides of your torso.

Grab a dumbbell in one hand, secure the chord by placing both feet upon it holding a handle in one hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights and handles hang towards the floor. Keeping your body steady bring both weight and handle up allowing your arm to brush the side of your torso.

Grab a dumbbell in each hand, secure the chord by placing both feet upon it holding a handle in each hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights and handles hang towards the floor. Keeping your body steady bring one weight and handle up allowing your arm to brush the side of your torso.

A.K.A. One-Arm Smith Machine Row

Stand sideways to the bar of a Smith machine and grasp the middle of it with your closer hand. Unhook the latches to release the bar and begin with your knees slightly bent, your working arm extended toward the floor (your non-working can either be on your thigh or holding the machine to stabilize), and bent over at the waist so your torso is close to parallel with the floor. Keeping your torso still, pull the bar up as high as you can by contracting your back muscles and bending your elbow. Squeeze your shoulder blades together at the top, then slowly lower the bar back to the start position. Complete all reps with that arm, then switch arms.

A.K.A. Smith Machine Bent-Over Row

START: Stand in a Smith machine with the bar set on the lowest setting. Keep your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width.

MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension. *This can also be done using an underhand grip

A.K.A. Smith Machine Power Row

Stand sideways in the Smith machine so that the outside of your left leg is almost touching the bar. Bend forward from the hips so that your torso is at about a 45-degree angle with the ground. Grab the middle of the bar with your left hand. Use your legs, hips and lower back to generate the initial power that will transfer to your lats and arm to pull the bar up as high as possible. Let go of the bar in the top position and then grab onto it as it starts its descent back to the start position. Repeat for reps, completing all reps on the left side and then switching your position to repeat on the right side.