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Elitefts Info Pages
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Row Archive
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Bent Over DB Row
Using a bench to stabilize yourself, grasp the dumbbell and pull it towards your lower pec. -
Resistance Band Rear Delt Fly w/ Grenade Balls
Flying Grenades' -
Reverse Resistance Band Barbell Row
One for you equipped benchers -
Bent Over Row w/ Cambered Bar
Give yourself a few more inches -
Band Face Pull
Use what you have available -
Supported Row w/ Camber Bar
Prone Row with a camber bar -
Chest Supported Row w/Chain
Using chains to overload the top -
Machine Rows with Bands
Dave Tate and John Meadows are going to town on their lats and upper back -
Barbell Rows
Steve Pulcinella is in the house! Well, he's actually at the EliteFTS Compound. He's here to please the fans, and we asked him to hit some heavy barbell rows for us. He kindly obliged. -
Leverage Meadows Row
This is a variation of the Meadows Row, an exercise that John Meadows believes has helped put more size and detail in his lats than any other movement. -
Swiss Bar Yates Rows
Dorian Yates' signature back exercise. -
Swiss Bar Row With Chains
Add a little rattle to those rows. -
Barbell Bent Over Row
If you bench, you should row. If not, you should still row. -
Fat Gripz Strip Set – Rows
Video demonstration on how to strip you grip. -
TRX Rear Delt Rows
Video demonstration of TRX Rear Delt Rows. -
Kroc Row
225 Kroc Rows -
KB Prone Rows
KB Prone Rows using rest pause. -
Low Rope Rows
Low Rope Rows -
Leverage Rows
You'll need to add smaller plates here so the weights don't hit your legs -
Free Standing DB Row
The only advice that I have for those of you that want to try this exercise is this; make sure you have a strong and conditioned lower back that has very good static strength. -
Decline Rope Rows
These are the same as "fat man rows" except the grip is taxed to a much greater degree. -
Dumbbell Chest Supported Row
Flex elbows and retract scapula until upper arm is approximately level with torso -
Towel Fat Man Rows
To start, set the bar in the power rack at approximately waist height. -
Weighted Moderate Wide Grip Chins
Chins, what can we say about them? -
Chest Supported Rows
Any rowing motion where the chest is in a supported position. -
Biangular Row
What am I going to say about this? It is a machine row. -
Double bent over Kettlebell rows
This is an excellent sub. for bent over BB rows. -
Sandbag Bent Over Rows
Once you start using a sandbag the grip factor is largely involved. -
Barbell Row With Wrap
If you don't have a thick barbell, try wrapping a towel around the barbell to increase the bar size. -
Barbell Row W/Vertical Towel Grip
Great for adding the grip element to barbell rowing. -
Upright Row With Rope
This exercise is a great way to develop your traps and shoulders. -
Seated Row
This exercise is great to develop your lats and upper back. -
Low Row With Strap
This exercise is one of the best for developing back strength and thickness. -
Fat Bar DD Low Row
First of all, let's all agree on one thing: your lats are not "wings". -
Cable Up Row Press Out
When you train in a gym with very limited equipment you come up with interesting ways to train different muscles. -
Wide Grip Row
Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula -
Chain Upright Row
This exercise is certainly different; no barbell, dumbbell, kettlebell. -
Upright Row w/ Chains
This is another Yoke variation on the standard upright row. -
Upright Row
I was first introduced to the upright row when I was in high school. -
Supine Row Walking
Setup in a power rack and perform supine row walking side to side -
Side to Side Supine Rows
Setup in a power rack and perform supine rows side to side while maintaining a straight torso line. -
Row / Good Morning Combo
The lifter will perform a bent over row and maintain an isometric contraction at the peak of the movement while they move into a good morning extension. -
Two Arm Leverage Rows
This is a great version of the basic barbell row. -
Towel Rows
Place a towel underneath the bar. -
Barbell Leverave Single Arm Rows
This is a great version of the basic dumbbell row. -
Barbell Leverage Elbows Out Row
Stand perpendicular to the bar so the bar is off to your side. -
Drag Rows with Trap Bar
This is a great exercise to build up your traps. -
Bent Over Barbell Row
This is a great exercise to develop your lats and upper back. -
Back Extension / Row Combination
Setup in a GHR, Back Extension or Roman Chair. Extend hips and lock into place close to parallel to the floor. -
Low Row with Band
Attach two bands (any size, depending on your strength level), each to one side of the power rack. Run a lat pull bar through the middle of the bands.