BULK SUPPLEMENTS DIRECT
YOUR TRUSTED SOURCE FOR HEALTH, FITNESS AND NUTRITION
BULK SUPPLEMENTS DIRECT
YOUR TRUSTED SOURCE FOR HEALTH, FITNESS AND NUTRITION
By bulksupplementsdirect
Everyone wants a barn-door width back right? The v-taper that looks good in any shirt also amplifies the physique! But how do you get slabs of muscle and width onto the back and lats?
Adding bent over cable rows to your workout routine can set you on your path to back dominance and pack on the size and thickness that you need!
Read on to understand how this underrated exercise can be the key to unlocking new found growth in your back muscles!
Bent Over Cable Rows are an effective exercise for targeting the middle back and posterior chain muscles.
The primary muscles used are the latissimus dorsi, rhomboids, teres major, rear deltoids, and erector spinae.
Other secondary muscle groups such as the biceps and trapezius may also be used to a lesser extent.
Bottom line : this is an exercise for building muscle!
Step 1: Grab a curved or straight bar that’s attached to a low cable pulley using an overhand grip
Step 2: Take a shoulder-width stance with your knees slightly bent in a quarter squat position, maintain a natural arch in your lower back, and push your shoulders back and down
Step 3: Allow arms to hang out down in front of you with palms facing the ceiling. You are now in the starting position.
Step 4: Begin the exercise by flexing your core and pulling your elbows back so that your hands end up just under the chest
Step 5: Slowly lower the weight back down to the starting position. That’s one rep done! Now repeat for up to 10 reps.
Recommended Read: >>> Anaerobic Interval Training: For Your Speed, Strength and Endurance <<<
The bent-over row can be varied depending on what equipment you have available.
The fundamental movement will always target the back, but slight variations will change how much muscle activation occurs.
The four main types of bent-over rows are
Barbell Bent Over Row
Dumbell Bent Over Row
T-Bar Bent Over Row
Yates Row
New Growth: Cable’s add a variation to muscle training whereby the stress and contraction on the muscles remain constant throughout the movement. This added stress forces the muscles to adapt and grow bigger!
Core Stability and Strength: Bent over cable rows force your core to be used as part of the exercise and so trains the central and supporting muscles as you execute the movement
Trains Many Muscles: Bent Over Cable Rows force the entire upper back, rear shoulders and arms to be trained and so are a very effective exercise. The entire movement from start to finish will stress multiple muscles thereby adding to strength and tissue gains in the upper body.
Add bent over cable rows to your existing back training routine by selecting one of the following
(Preferred) Cable Bent Over Cable Rows : 4 sets of 10 reps, and once you hit 10 reps add weight
Barbell Bent Over Rows – 4 sets of 10 reps, and once you hit 10 reps add weight
Dumbell Bent Over Rows – 4 sets of 10 reps, and once you hit 10 reps add weight
T-Bar Bent Over Rows – 4 sets of 10 reps, and once you hit 10 reps add weight
Yates Rows – 4 sets of 10 reps, and once you hit 10 reps add weight
Perform the bent over cable row with strict form, optimal weight and strive to hit 10 reps per set.
Continue this till you get the 10 reps and then add weight. Feel free to add high-intensity sets whereby you lower the weight and continue the exercise; repeating this 3 times or to failure
If you follow the principles outlined in this post then you will be on a path to building muscle and creating that v-taper back you’ve always wanted!
The back muscle should be trained a maximum of 2 times per week with no more then a total of 12 sets per session. So using the bend over row for a total of 8 sets a week will provide a good stimulus for the back.
The muscle is very adaptable and so changing up the bent over row variant every 6 weeks is recommended to keep building muscle.
Yes. Bent over rows force majority of the back muscles to contract during the movement so ensuring the right form is used is important.
Yes. Cable and Pulley machines force the muscles to work in a different way when compared to free weights and so provide numerous benefits. The constant tension from the pulley forces the muscles to be under constant tension.
You can use either depending on how it feels. It is recommended to alternate between workouts if possible. The overhand grip relies less on the bicep; whereas the underhand grip force the bicep and upper arm to be employed in the movement.
Always ensure that the legs are slightly bent and you have an arch in the back.
Yes, always keep the feet shoulder width apart when using the cable machine for rows.
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