Hammer Strength Single Arm Row

How to Perform a Hammer Strength Single Arm Row:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back); the muscles in the upper back should be the main focus and not just the pulling of the arms. 

• Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Hammer Strength Pull Down

How to Perform a Hammer Strength Pull Down:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back and down. The muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bent-Over Single-Arm Long Bar Row

How to Perform a Bent-Over Single-Arm Long Bar Row:

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position, it will be easier to lock your shoulder blades back; you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position. in this position, you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Pull the weight till your elbow is as far back as it can get; this way, you can achieve a full retraction of your shoulder blades

• Keep the muscles under tension the entire time

MAIN MUSCLE – LATISSIMUS DORSI

Bent-Over Long Bar Row

How to Perform a Bent-Over Long Bar Row:

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back; you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position. in this position, you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Pull the weight till your elbows are as far back as they can get; this way you can achieve a full retraction of your shoulder blades

• Keep the muscles under tension the entire time

MAIN MUSCLE – LATISSIMUS DORSI

Inverted Row (Sup Grip)

How to Perform an Inverted Row (Sup Grip):

• Keep your core strong and your spine neutral

• Start the movement by retracting your shoulder blades (pinning your shoulder blades back); the muscles in the upper back should be the main focus and not just the pulling of the arms. 

• Pull your chest towards the bar

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Inverted Row

How to Perform an Inverted Row:

• Keep your core strong and your spine neutral

• Start the movement by retracting your shoulder blades (pinning your shoulder blades back); the muscles in the upper back should be the main focus and not just the pulling of the arms. 

• Pull your chest towards the bar

• Keep the muscles under tension the entire time

MAIN MUSCLE – LATISSIMUS DORSI

Bent Over Row

How to Perform a Bent-Over Row:

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position, it will be easier to lock your shoulder blades back. You should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position. In this position, you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Pull the weight till your elbows are as far back as they can get, you can achieve a full retraction of your shoulder blades

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bent Over Row (Sup Grip)

How to Perform a Bent Over Row (sup grip):

• Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position, it will be easier to lock your shoulder blades back. You should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position. In this position, you should feel the tension in your hamstrings (back of your legs) and not the lower back

• Keep your core strong and your spine neutral

• Pull the weight till your elbows are as far back as they can get; you can achieve a full retraction of your shoulder blades

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bench Assisted Dumbbell Row

How to Perform a Bench-Assisted Dumbbell Row:

• Keep your core strong and your spine neutral

• Start the movement by retracting your shoulder blades (pinning your shoulder blades back). The muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Cable Pull Down (Sup Grip)

How to Perform a Cable Pull-Down (Sup Grip):

• Keep your core strong and your spine neutral

• Start the movement by retracting your shoulder blades back and down; the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms. 

• Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Seated Cable Row (Bar)

How to Perform a Seated Cable Row (Bar):

• Keep your core strong and your spine neutral

• Start the movement by retracting your shoulder blades (pinning your shoulder blades back); the muscles in the upper back should be the main focus and not just the pulling of the arms. 

• Pull the weight till your elbows are as far back as they can get, so you can achieve a full retraction of your shoulder blades

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Seated Cable Row (Rope)

How to Perform a Seated Cable Row (Rope):

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back). The muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Seated Cable Row (Sup Grip)

How to Perform a Seated Cable Row (Sup Grip):

• Keep your core strong and your spine neutral

• Start the movement by contracting your shoulder blades (pinning your shoulder blades back); the muscles in the upper back should be the main focus and not just the pulling of the arms. 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Seated Single Arm Cable Row

How to Perform a Seated Single-Arm Cable Row:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arm

• Pull the weight till your elbow is as far back as it can get and your shoulder blades are fully retracted

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Single Arm Cable Pull Down

How to Perform a Single-Arm Cable Pull-Down:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Single Arm Cable Pull Down (Sup Grip)

How to Perform a Single-Arm Cable Pull-Down (Sup Grip):

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull the weight till you have achieved full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

V-Grip Cable Row

How to Perform a V-Grip Cable Row:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till your elbows are as far back as possible and shoulder blades fully retracted 

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Wide Grip Cable Pull Down (Pro Grip)

How to Perform a Wide-Grip Cable Pull-Down (Pro Grip):

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades back and down, the muscles in the back (specifically your lats) should be the main focus and not just the pulling of the arms 

• Pull the weight towards your upper chest to achieve a full squeeze of your shoulder blades and lats

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

Bench Assisted Dumbbell Row

How to Perform a Bench-Assisted Dumbbell Row:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Pull the weight till your elbows are as far back as possible and shoulder blades fully retracted 

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI

TRX Row

How to Perform a TRX Row:

• Keep your core strong and your spine neutral

• Initiate the movement by retracting your shoulder blades (pinning your shoulder blades back), the muscles in the upper back should be the main focus and not just the pulling of the arms 

• Row till your elbows are as far back as possible and shoulder blades fully retracted 

• Keep the muscles under tension the entire time

MAIN MUSCLE - LATISSIMUS DORSI