FORM, Damnit! How to do Seated Rows to work out your back

Don’t lean back like her!

Once again, I saw the “bigger” guys doing Seated Rows today, using their entire upper body weight to pull the weight. And guess what, they might be big, but their muscles are not really showing.

Perhaps they’re working out their lower back as well by leaning back. But if you really want to develop your upper back muscles, you’re going to have to ISOLATE.

Sit straight up with your back straight, and concentrate on “crunching” your upper back muscles at the peak of the row and hold for a second. And don’t let your arms get pulled forward too much at the shoulders. This can lead to straining the fragile rotator cuff muscles by them getting pulled or stretched, giving you pain in the rear delts.

Back straight, elbows go past your ribs, crunch the back muscles like her.

Same goes for Incline Bench Press. You know the weight is too heavy when you find yourself lifting your butt or your upper body off the seat. This will make your body less inclined, and near parallel to the floor. You’ll turn your Incline Bench Press into a Flat Bench Press which works your mid level pecs. If you really want to work on your upper pecs, KEEP YOUR BODY PRESSED TO THE BENCH!

Today was Chest Day.

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4X incline bench press
3x incline Hammer
3X crossovers-super with bicep curls

3x Quadruple Supersets=
• barbell curls
• seated dumbbell hammer curls
• Tricep pushdowns
• Standing tricep bar extensions

Spin bike= 15 minutes HIIT

That Quadruple Superset was bomb! I had a huge pump going in my upper arms. My biceps looked like they’d explode! And I was sweating like crazy. I had virtually no rest in between the the 3 sets of four exercises. I say “virtually” because I did have to catch my breath for like 5 seconds near the end. If you’re going to do this, use a heavy weight for the first exercise and a lighter weight for the second. Same for the Tricep exercises; heavy + lighter. I was using 70# barbell + 20# dumbbells and 60# Tricep pushdown followed by 50# extensions.




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