In Your Cupboard

**When doing a lot of shoulder and chest work, the shoulders become rounded and pulled forward. This why it is best to do "retraction" rows or rows with your arms parallel to the floor like seated rows**




Your main objective here is to build back thickness. You have such a wide range of exercises to choose from. Personally, I do them with a v-bar handle, straight bar, and with a rope.

Muscles Hit

Seated Cable Rows emphasis is the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors.


muscle hit

The Movement

This exercise starts with a handle that puts your grip in palms facing toward each other. Take hold of the two separate handles, place your feet firmly on the block in front of you. Let your arms extend all the way forward feeling a stretch in the lats, then pull the cables straight back into your upper abdomen.You should feel your back contract completely, especially in the center of your back. Let the weight slowly return to the starting position.


**Remember to use your arms only as tools in order to work your back, don't let them do more work than they have to**

muscle hit


These work the lats from an extremely innovative angle! To do these place a V-bar or any attachment that allows you to bring your hands close into your body to the end of the high pulley cable. If all you have is a normal pull down bar then grip it close with an overhand grip.

muscle hit

The Movement

Sit back far enough from the high pulley to raise the weight stack up as you grasp the bar with both hands. Keeping your back straight, head up, and arms extended out in front of you. Pull the bar straight in to your upper chest while keeping your arms close to your sides. When the bar touches your upper chest, pause by squeezing your shoulder blades together. Under control, extend your arms back to full length getting a good stretch in the lats.



These are done with a single-handed handle instead of a v-bar or straight bar. Here we work each side of the back independently from the other.

The Movement

Sit on the bench same as v-bar seated rows. Be far enough away so that your lat is completely stretched when your arm is completely extended. Bend forward at the waist slightly, and then pull back till your back is straight keeping your upper arm in as close as possible to your side with your head up and feet comfortably directly in front of you.


muscle hit

**Similar to one arm dumbbell rows but done with the seated machine. Make sure to do the same number of repetitions on each side.**



By using a rope, this row will allow you to concentrate on your upper back, isolate it, and thicken it.

The Movement

Take hold of the rope handles, grabbing the ends of the rope as if you were grasping a pair of hammers but place your thumbs inward facing each other. Place your feet firmly on the ground or the plat form and let your arms extend all the way forward feeling a stretch in your lats. Pull the rope in towards your chest and face and pull the rope apart too. Pause at your face to tax your rhomboids and then lower bringing the rope together then again pull it apart as you row again.

Because the back needs thickness not just width, when back training you can do as many as a total of 15 to 30 sets for the back, while hitting many different angles for a complete and overall developed back.