Are you a powerlifter? Increase your rank and you put more on the bench. Are you fighting? A stronger series means harder punches and stronger defense. Only train for life? A stronger array improves shoulder health, posture and overall efficiency.
If done correctly, the following series variations are probably all you'll ever need in this class of practice. Whether you are building a foundation, bypassing a lower back or shoulder injury, or simply forgetting the basics, one or all of these exercises will literally get you on the trail.
1 – T-Bar Row  The T-Bar range is a true classic and one of the best overall series exercises. Yes, it's the one Arnold saw in Pumping Iron.
You will need to use the lower back and hips to stabilize the trunk as you play with your upper back muscles. In addition to building up the traction and upper back, the T-bar range also develops the strength and stability of the lower back.
Begin with a light load and bring your body into a firm and stable position. Concentrate on creating power from the ground (by pushing your heels to the side to activate your hips) and holding the abdominal muscles in place (pull the ribs down and hold the actual plank position).
This forces you to contract with your right muscles instead of just compensating with your lower back.
1; Dumbbell row with breast support
The breast support is not only easier on the back, but also makes it difficult to cheat and use the momentum. This annoying fact hurts many egoists and is probably why some lifters often prefer sessile cable harnesses – they make it easy to use body-focused English.
To do the breast-assisted row, you actually have to support your chest and do not lie flat on the bench. Take a look at how I put my hips in the video, and you'll find that I'm taking a solid posture, and that it works from the feet to the hips and over a stable spine (ribs down, abdominal muscles in, so as not to overstretch and "licking"), to the chest.
You need a firm posture to get the most out of the exercises and to pull with the muscles that are supposed to do all the pulling. Too many people mess this up and wiggle around.
3 – One Arm Dumbbell Row
This is probably the best exercise for barbell / dumbbell rows overall. Sure, it improves your ability to lift things off the ground, but it also improves your defensive abilities against an opponent trying to knock you down or out of balance.
All this by improving the rotation and stretching of the thoracic spine building stability in the rest of the body. You really need to use all of your core muscles to fight the body's tendency to rotate and shift sideways, which means you are creating an actual, real and functional nuclear power.
Although this is a classic, it is made by many butchers. If full body tension is not achieved, energy leaks occur. In addition to a solid posture, the most important technical aspect is to press the support hand firmly into the bench while pulling. This "diagonal" tension makes the lift stronger and safer.
4 – Inverted Row
Most people struggle to do this correctly because it is necessary to activate the right muscles. If you can not pull yourself up to touch the pole, you're just missing the strength of the upper back, period. If this applies to you, it's no wonder your shoulders hurt when bench presses, push ups or pull up.
Another important aspect of the reverse series is the need for rear-chain involvement. The entire backside has to be activated at the same time, which differs from many movements where you concentrate only on the floorboard and the "front core".
Getting used to stabilizing your back in this way also improves performance in other elevators and activities. Oh, and it's one of the safest pull exercises you can do when your lower back is messed up.
5 – Single Arm Cable Line
The ability to perform diagonal and rotational resistance movements is critical to human functions such as walking, running, climbing, and throwing.
The problem is that regular / classical strength training lives primarily in the country of bilateral and symmetrically loaded exercises, with little regard for rotation. Obviously, some exercises involve anti-rotation tendencies, but few traditional exercises involve actual rotation characteristics.
The standing cable series is a great introduction to rotation training. While the focus is on the series, it improves and trains the chest / upper body mobility and core / hip stability. This makes the body more fluid and integrated.
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