Adding a simple resistance band to your row variations increases the concentric tension as you row/pull towards your body, and it increases the eccentric tension as you extend your arms. And that means new gains.
Here are five ways to do it:
In this variation, the band tension is pulling you (and the bar) straight down to the floor, increasing the demand on your lower back extensors to maintain optimal positioning.
Where the previous variation put more emphasis on the extension muscles of the lower/mid back, this one really targets the lats.
Remember, one of the functions of the lats is to extend the shoulder. When you stand with the bar, the bands will naturally try to yank it away from you. Your lats are going to engage before you even start rowing and throughout the set, so extend the shoulder and keep the bar close.
Hammer Strength machines are some of the best out there. Couple them with bands and you have yourself a back-building powerhouse.
Some say inverted rows are the fat man's pull-up. I disagree. The variety and scalability offer an effective training experience for all lifters.
What's more, horizontal rows are more conducive to healthy posture. The majority of lifters will emphasize vertical pulling (chin-ups and pulldowns) over horizontal rowing. There's not anything wrong with vertical pulls, but they are lat-dominant exercises, which are internal rotators of the shoulder.
Most people are already internally rotated due to their posture throughout the day and constant bench pressing. To reverse these negative effects, add more horizontal rowing patterns into your training. They directly train the mid-back muscles and encourage an upright posture with optimal shoulder positioning.
Dumbbell rows are a staple. This variation is one of the best.
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