Using horizontal band resistance on rows provides a very strong stimulus to the entire back and promotes increased strength, hypertrophy, and muscle function. Here are 7 unique variations of this rowing method.
Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back and lats, one technique I’ve found particularly useful is the rotational strap method.
If you’re looking for a unique exercise to improve posture and shoulder health try this supine row on the foam roller. Not only will it crush your back and lats but your posture and shoulder health will receive an added boost.
If you’re looking for an efficient method for incorporating added resistance to inverted rows try incorporating band resistance while holding a glute bridge. There are several benefits of this back and glute combination exercise.
If you're looking for a brutally intense back exercise to create post activation potentiation (increased neural drive, improved neuromuscular efficiency, and enhanced power output), try using this overcoming isometric bent over barbell row ASAP.
This upside down pullup is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms. It also targets your abs and spinal stabilizers as you’ll need to fire every muscle in your core to maintain position.
The hanging band technique (HBT) is one of my favorite methods for improving lifting mechanics. The oscillating kinetic energy improves proprioception and technique. It can be applied to bodyweight exercises like pull-ups and dips.
If you're looking for a rowing exercise that not only crushes your entire upper back and lats but also hits the glutes and hams, you'll want to give this unique row on the glute ham raise station a try. By hitting the posterior chain it also improves posture.
Inverted rows are a great exercise for building strength and size in the upper back as well as improving posture/spinal alignment. Perform these on a single leg to increase the demands of the glutes, hamstrings, and entire posterior chain.