Step 1: Attach the V-handle attachment to a cable stack or lat pulldown. Sit on the floor with your knees slightly bent and feet firmly planted on the foot pads connected to the machine.
Step 2: With a slight arch in your back, bend forward and grasp the v-handle attachment tightly with your palms facing each other. Your thumbs should be wrapped around the handles, while your arms should remain straight and your shoulder blades pulled back.
Step 3: Maintaining tightness in your core region, while also keeping a slight arch in your lower back, pull the handles toward you, bending your elbows until the handles reach your stomach. You may lean back slightly as the handles reach your stomach, but do not fall back. Your knees should be slightly bent throughout the movement.
¼-REP HOLD METHOD
Step 4: Hold the handle at your stomach for a split-second (squeezing your back), and then slowly return the handle ¼ of the way to the starting position. Pull the weight back to your stomach to finish one complete rep. You should feel a stretch in your lats when the handle reaches its starting position, and a stretch as you do each rep. Remember to not let your back round, remaining as upright as possible throughout the rep.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached, doing a ¼-rep with each full rep, and then let go of the handle the starting position. Weight can be increased between sets.
Benefits:
Seated Rows are a remarkable exercise for building thickness, width and strength in your back.
These are a great complement to any back workout and can be used as a vital tool to increasing mass and muscle in your back. The constant tension on your back can really develop your lats, increasing width and also thickness in the middle of your back.
Be sure not to swing or jerk the weight back to complete the rep. Do not rock the weight back and take the focus off the lats. There should be constant tension and a constant stretch on the lats throughout the movement, and that is negated if the rep is completed with a swinging motion.
The ¼-REP Method allows you to really concentrate on your lats, with the extra tension of the ¼-rep creating greater intensity in the movement.
Step 1:Grab a rope and sit on the floor with your knees bent and the rope between your legs. One arm will be higher than the other on the rope. Step 2:Grasping the rope tightly with your palms facing each other, pull up with one hand, bending your elbows and moving up the rope. Keep your legs bent while doing the movement and also keep your...
Step 1: Stand facing the machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent. Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back straight...
Step 1: Attach the Single Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Single Handle attachment tightly with one hand and with your palm facing forward. Your thumbs should be...
Step 1: Attach the Rope attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Rope attachment tightly with your palms facing forward.. Your thumbs should be wrapped around the rope, while...
Step 1: Attach the V-Bar Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the V-Bar Handle attachment tightly with your palms facing each other.. Your thumbs should be wrapped around...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing you. For an underhand grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a narrow grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: After setting dumbbell near a flat bench, kneel over the side of the bench of placing your knee and hand of supporting arm on the bench. Your other leg should be positioned behind you for leverage. Step 2: Grasp the dumbbell firmly, wrapping your thumb around the dumbbell and your palm facing the bench. The leg that is not on the...
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[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/s_mYYxxkAy0
[3] http://www.youtube.com/embed/niz_tOJ9Dks
[4] http://www.youtube.com/embed/vJf5R5wiTlQ
[5] http://www.youtube.com/embed/T_FaIGa7-4w
[6] http://musclepharm.com/exercise/rope-climps
[7] http://musclepharm.com/exercise/straight-arm-pulldown
[8] http://musclepharm.com/exercise/one-arm-pulldowns
[9] http://musclepharm.com/exercise/lat-pulldown-rope-attachment
[10] http://musclepharm.com/exercise/v-bar-pulldowns
[11] http://musclepharm.com/exercise/lat-pulldown-underhand-grip
[12] http://musclepharm.com/exercise/narrow-grip-pulldown
[13] http://musclepharm.com/exercise/lat-pulldowns
[14] http://musclepharm.com/exercise/wide-grip-pulldown
[15] http://musclepharm.com/exercise/one-arm-dumbbell-row
