1. Don't Back Down
Working the back muscles is important for developing a strong upper body. The back muscles complement the chest and neglecting the back will inhibit chest growth. Strong back muscles are important for heavy lifts like the squat, deadlift and clean and jerks. The main muscles worked in seated rows are the middle and lower trapezius, rhomboids and lats. Twisting seated rows also work the shoulders and oblique muscles of the stomach.
2. Machines for More Muscle
Gym machines should only complement a strong dumbbell and barbell routine. Machines do not provide the muscle shock needed to grow new muscle fibers. The more you use machines in place of a dumbbell lift the longer it will take to grow stronger, denser muscles. That being said, machines can isolate certain body parts that will make it easier to lift heavy weight and target muscle groups. Do cable one-arm twisting rows toward the beginning of your back weight training session. The motion will help warm the muscles more after a quick 10-minute cardio workout. Use a light weight to warm up and then gradually increase the weight until you fully fatigue the muscle.
3. Twist and Shout
The twisting row is a variation on the standard seated cable row. Use the cable attachment. Sit on a bench or platform close up to the attachment and sit with a slight bend at the waist. Grasp the cable and scoot backward on the seat until the knees are only slightly bent. Allow the shoulder to be pulled forward until the waist slightly twists. This is the starting position. Pull the cable until the attachment comes back almost to the top of the hip. Push the chest out and the shoulder back. Squeeze the muscles deliberately with each execution. The torso should remain as straight as possible with the stomach muscles taut. Return to the original position. You can also use resistance bands to perform a one-arm twisting cable row. Anchor the band to a sturdy object. Sit on the floor. The band should be level with your armpit. Pull back as far as you can and twist at the waist. Keep the movement fluid and controlled. Increase your repetitions since you are not using any weight. Do the reps until failure.
Working the back muscles is important for developing a strong upper body. The back muscles complement the chest and neglecting the back will inhibit chest growth. Strong back muscles are important for heavy lifts like the squat, deadlift and clean and jerks. The main muscles worked in seated rows are the middle and lower trapezius, rhomboids and lats. Twisting seated rows also work the shoulders and oblique muscles of the stomach.
2. Machines for More Muscle
Gym machines should only complement a strong dumbbell and barbell routine. Machines do not provide the muscle shock needed to grow new muscle fibers. The more you use machines in place of a dumbbell lift the longer it will take to grow stronger, denser muscles. That being said, machines can isolate certain body parts that will make it easier to lift heavy weight and target muscle groups. Do cable one-arm twisting rows toward the beginning of your back weight training session. The motion will help warm the muscles more after a quick 10-minute cardio workout. Use a light weight to warm up and then gradually increase the weight until you fully fatigue the muscle.
3. Twist and Shout
The twisting row is a variation on the standard seated cable row. Use the cable attachment. Sit on a bench or platform close up to the attachment and sit with a slight bend at the waist. Grasp the cable and scoot backward on the seat until the knees are only slightly bent. Allow the shoulder to be pulled forward until the waist slightly twists. This is the starting position. Pull the cable until the attachment comes back almost to the top of the hip. Push the chest out and the shoulder back. Squeeze the muscles deliberately with each execution. The torso should remain as straight as possible with the stomach muscles taut. Return to the original position. You can also use resistance bands to perform a one-arm twisting cable row. Anchor the band to a sturdy object. Sit on the floor. The band should be level with your armpit. Pull back as far as you can and twist at the waist. Keep the movement fluid and controlled. Increase your repetitions since you are not using any weight. Do the reps until failure.
