#Prone Rows

Who knew you could do so many row variations with just one barbell? Which is your favorite? 🚣‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #row #backworkout #lats

Prone Y Raise is an excellent rehabilitation exercise which targets your lower trapezius. To perform it, lie flat on your stomach. Rest your head on the floor. Create a letter Y with your body, by keeping your arms overhead. Now lift your arms from the floor and hold this position for a few seconds. This movement will also engage helper muscles like middle trapezius and posterior deltoid, but the main focus will go to lower trapezius, which works on a really long lever, trying to bring the scapula down and back to the spine.

Perfect your form ! - Bent-over row & RDL edition Here are some common mistakes & easy fixes you can do to help perfect your RDL & Bent-over row form. If you are new to the gym it is so important to perfect your form first before lifting heavy to avoid injury and get the most out of your workouts! We hope this helps 🤍 Wearing @gymshark code ZOEMFIT @hamiltonshonour

Stop making these common seated row mistakes! 🚫💪 If you want to maximize back growth and protect your spine, your form needs to be locked in. Here’s the breakdown: •Posture Check: Don't lean back and overextend your spine (top video). Instead, keep a slight, natural curve in your lower back and stay upright to keep the tension on your lats and rhomboids. •Shoulder Blade Movement: The real magic happens with scapular retraction. Don't keep your shoulders static (bottom video, top view). Focus on pulling your shoulder blades together as you row to fully engage the mid-back muscles. Small tweaks lead to big gains! 🔥 #GymTips #SeatedRow #BackDay #FormMatters #FitnessMotivation #GymMistakes #BuildYourBack #WorkoutTips #Bodybuilding

레니게이드 로우 푸쉬업 후 덤벨을 당겨주면서 로우 동작을 해주세요. 몸이 반대 방향으로 돌아가지 않게 주의하면서 운동하면 코어가 강하게 사용됩니다. 양쪽 10회씩 총 20회 시도해 보세요! - Dumbbell Single-Arm Renegade Row After a push-up, pull the dumbbell toward you while performing a row motion. Focus on preventing your body from rotating in the opposite direction to engage your core intensely. Aim for 10 reps on each side for a total of 20 reps! #RenegadeRow

The seated row machine is a piece of strength training equipment designed to target the muscles of the upper body, particularly the back and arms. It primarily focuses on strengthening the latissimus dorsi, rhomboids, trapezius, and biceps brachii. Narrow Grip vs. Wide Grip: A narrow grip emphasizes lats and rhomboids, while a wide grip focuses more on smaller back muscles like middle trapezius and posterior deltoids. Upper back. #gym #gymtok #gymworkout #Workout #Fitness #bodybuilding #back #backworkout #backexercise #row #تمارين_ظهر

Save/Share if you find this useful 🚀 , Bent over row is one of the best variations to train back as it hits all the back muscles, and here we are talking about its dumbbell version, which can be beneficial for hypertrophy and correcting muscular imbalances due to it being a unilateral exercise.There are different grips for dumbbell rows, which puts more emphasis on some muscles, such as *Neutral Grip Dumbbell Row: Here you are using a neutral grip, which targets 70% of the lat muscles and 30% of the upper and midback muscles. Here, the elbows are closed to the body, due to which there is more focus on the lat muscles as the weight is also pulled to the waist. **Overhand Grip Dumbbell Row: Here you are using the pronated (overhand) grip and pulling the weight towards your lower chest, which targets 70% of the rear delts and 30% of the traps muscles. Here, the elbows are flared, due to which there is more focus on the upper back muscles. You also can’t go too heavy on this due to the elbow being flared and the rear delts being more responsive to light or moderate weight training. ***Underhand Grip Dumbbell Row: Here you are using a supinated (underhand) grip and pulling the weight towards the lower abs, which targets 80% of the lat muscles and 20% of the mid and upper back. As you are using a supinated grip, you are also getting that extra squeeze, which puts more emphasis on the lat muscles. So, you can include an underhand dumbbell row on the first back day of the week and an overhand dumbbell row on the second back day, and you can switch between neutral grip and underhand grip depending on your choice, as both of them produce mostly similar results💪 , Save this reel to refer to it later..💯 , Follow me for more helpful fitness content 🤝 , , , , , , , , , #trendingreels #gymtips #bentoverrow #gymreels #gym #fitness #bodybuilding #workout

Spine Health ⚙️ Important Details In Caption ⬇️ LINK IN BIO: For Solutions & Coaching or DM “ Freedom” for 1:1 Coaching Movement Blueprint X 4 Rounds Combo A: 3 Sets 1. Dumbbell Jefferson Curls X 12 - Be mindful of spinal flexion tolerance, especially if you have back issues. - Start with light weight to master the movement before adding more. - Warm up thoroughly, focusing on hamstrings, lower back, and core. - Limit range of motion initially and progress gradually. 2. Standing T Spine Rotation X 20 Total A^Movement Note: (IMPORTANT TO START LIGHT) Control the movement, focus on moving through the T spine and not the lower back (Lumbar Region). Engage obliques to help produce and stop rotation. Combo B: 3 Sets 1. Lying T Spine Rotations X 15 Per Side 2. Butcher’s Block X 1 Min OWN THE DAY!

Dumbbells Only, Home or Gym Core/Abs and Upper Body Workout - don’t skip this one! Bringing you this awesome workout, straight from the Crush It App(link in BI0) 💚 It targets everything upper body, including your core. Workout deets: 1. Prone on incline bench 3 way raises: a) front raise b) reverse flies c) rear delt raise 4 sets x 8 reps each 2. Prone rows - 4 sets x 12 reps 3. Around the worlds to front raise - 4 sets x 12 reps 4. Curls to press - 4 sets x 12 reps 5. Triceps kickbacks - 4 sets x 12 reps 6. Lateral leg raises to knees to chest - 4 sets x 12 reps Workout outfit @zentoa 🖤

Should you be doing Bent Over Rows or Pendlay Rows? Personally, I prefer the Pendlay Rows for strength and Bent Over Rows for hypertrophy. Both have their place in training, but if you have a specific training goal, one of these might be better suited for you than the other. #functionalbodybuilding #functionalfitness #hypertrophy #buildleanmuscle #leanmusclemass #backworkout #pendlayrow

Have you tried GORILLA ROWS?! 🦍 . This strength & power exercise targets the back, shoulders, and core, building stability and grip strength while adding some serious muscle. Perfect for balanced gains and functional fitness! 🦍💪 . . #BackDay #CoreStrength #strength #strengthtraining #FunctionalFitness #GripStrength #bodybuilding