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The exercise you see me doing here is a lying bench row, and this rowing
exercise is working all the muscles of the back to make them bigger and
stronger. Plus, this is a great exercise to improve your posture and it
also works your biceps or the front of your arms a little bit.
Now, when you do this rowing exercise, you want to stop after you pull
waist up and then you want to squeeze and contract your back muscles for
two to five seconds. Also, you want to lay down on something high enough to
make your arms stretch all the way out when you start this exercise. As you
can see on this video, I had to put two boxes under the bench I'm using to
make my arms be fully stretched out.
Now, if you're having a hard time finding something high enough to make
your arms fully stretched out, then you can do this same exercise lying
down on a bench like this, where it's set at an angle to let your arms
fully stretch out. If you do this, make sure to use the lowest angle
possible that allows your arms to be fully stretched out, because if you
use too high an angle then instead of a total back workout you'll just be
working your traps or your neck muscles only.
To improve your posture and get a more defined back, you just need to do
three to five sets of eight to 12 reps with weights that are not too heavy
and that are not too light. To get a bigger back, do more sets, about five
to ten sets and lower reps, about three to eight reps to get a bigger back.