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Pulling/Rowing (Upper Back) Workout

1 min
 · 
5 exercises
T-Bar Rows
Dumbbell Incline Bench Rows
Inverted Rows
Low Cable Back Rows
Supermans
Pulling/Rowing (Upper Back) Workout
1 min
 · 
5 exercises
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T-Bar Rows
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321GO
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up an Olympic (long) barbell with weight plates on one end only.
  2. Put the other end of the bar against a wall or something heavy so it can’t slide backwards.
  3. Straddle the bar with your knees slightly bent.
  4. Bend forward at the waist until your torso is nearly parallel to the floor.
  5. Grip the bar close to the weight plates with both hands, using a neutral grip. One hand in front  the other. This is the start position.
  6. Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest.
  7. Hold and squeeze your back muscles.
  8. Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so.
  9. Keep the bar from touching the floor.
  10. pause then repeat.

This exercise can be performed using a cable station's low pulley or T-bar row machine. You can use a stirrup or double handle cable attachment to lift the weight by looping it under the end of the bar.

Dumbbell Incline Bench Rows
No sets / reps / duration specified
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321GO
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
  1. Lean forward into an incline bench
  2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
  3. Your arms should be fully extended and hanging straight down. This is the start position.
  4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
  5. Hold and squeeze your shoulder and back muscles.
  6. Return to the start position in a slow, controlled movement.
  7. Repeat.
Inverted Rows
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Set the bar to your waist height.
  2. Lie on your back under the bar.
  3. Reach up and grip the bar with an overhand grip with both hands.
  4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
  5. Hold and squeeze your arm and back muscles.
  6. Lower yourself back to the start position in a controlled motion.
  7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

Low Cable Back Rows
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
  1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
  2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
  3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
  4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
  5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
  6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
  7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
  8. Hold for a count of one.
  9. Inhale as you return to the start position in a smooth movement.
  10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Supermans
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Lower Back
Secondary:
Abs
  1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
  2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
  3. Hold for a count of 2 while squeezing your abdominals and obliques.
  4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

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