Get a Chinese Back with Chinese Rows a.k.a Chest Supported Barbell Rows or just chest supported barbell rows. Mike Gray shows you how to do them properly. Update: Here is Liao Hui doing them. Note the sweeping back in the pull. Update: Donovan Ford does a variation for Grip Strength, grabbing the plates like in a Reeves Deadlift. A […]
Chinese Row – 45 Degree Bent Over Dumbbell Row
Check out the dumbbell version of the Chinese Row. Fantastic upper back exercise. keep you body at a 45 degree angle try not to twist at the waist prime movers should be the traps
Back Extensions Arch Ups vs. Curls Ups
Paul Carter shows how he varies back extensions a.k.a. hyperextensions. Arch ups, keep the back arched whole time – works more hamstringsCurl ups, curl body when coming down – works more lower back (spinal erectors)
Lu Xiaojun’s Back MILO 19.4 Cover
Check out Lu Xiaojun’s back on the cover of MILO 19.4. Reminds me of that iconic IronMind poster “Backs are to lifters what biceps are to bodybuilders.” MILO 19.4 cover: Lu Xiaojun (China) bangs away on some snatch pulls in the training hall at the 2011 World Weightlifting Championships (Disneyland–Paris) a couple of days before winning […]
One Arm Band Resisted Barbell Rows
Here is a nice barbell row variation brought to you by the Elite FTS guys. Bent Over One Arm Band Resisted Barbell Rows. Check out more Barbell Rows Variations Demo Videos
Reverse Hypers at Home
Ben Bruno shows you how to do a reverse hyper(ish) movement at home. Tools: ankle weights a table, bench (slight incline) or something else to hold on Another single leg variation using a band.
Snatch Grip Back Extensions
Aafter showing your how to do barbell back extensions, Kevin Cornell is back with some snatch grip back extension. in top position, bring the bar back to the torso, use your lats 3-5 sets 5-10 reps 3 days per week Variation: superset with normal back extensions 10x back extensions 5x snatch grip back extensions Update: Dmitry Klokov does […]
Snatch Grip Deadlifts
Over at T Nation is an article about the Snatch Grip Deadlift. A great variation with lots of benefits: Upper-back development Posterior chain development Assisting conventional deadlifts It can boost your vertical jump I do 5 sets of 10 reps @60% of my current training max of them as part of my 531 BBB assistance work on deadlift […]
Barbell Rows Variations Demo Videos
Here is a collection of barbell row variations. I am sure this list is not complete. So if you know a variation I left out let me know in the comments. Barbell Row Variations: Bent Over Barbell Row Pendlay Row Yates Row Cambered Barbell Bent Over Rows Bent Over Barbell Towel Row T-Bar Row Lying […]