An expert personal trainer demonstrating Pronated-Grip Seated Cable Rows
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How to Perform Pronated-Grip Seated Cable Rows

You’re here because you know that the seated cable row isn’t just another exercise—it’s a game-changer. When done right, pronated-grip seated cable rows will develop those broad, thick lats that scream power. Ready to up your back game and pull with purpose? Let’s dive in. Here’s how to nail that form, harnessing power and strength…

An expert personal trainer demonstrating Neutral-Grip Seated Cable Rows
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Neutral-Grip Seated Cable Rows: The Ultimate Guide

Neutral-grip seated cable rows are a fantastic addition to your strength training routine, targeting the back muscles while promoting proper form and stability. This exercise is beneficial for building upper body strength and improving posture. Below, we’ll explore the benefits, technique, variations, and tips for maximizing your workout with this effective movement. Key Benefits of…

Trainer showcasing single-arm standing band rows for improved back workout
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Single-Arm Standing Band Rows: Unlock Your Strength Potential

Picture this: you’re standing tall, gripping a resistance band like it holds the secret to superhero-level lats. You pull it back, feeling your upper body engage in ways that say, “Yeah, this is functional strength in action.” That’s the magic of the single-arm standing band row—a no-frills, high-results move that makes your muscles pop and…

An expert personal trainer demonstrating Single-Arm Band Rows
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How to Perform Single-Arm Band Rows

Definition: The Single-Arm Band Row is a unilateral (one-sided) rowing exercise that targets the muscles of the back and core. It also engages both upper and lower body at once, making it an excellent overall strength builder. The exercise requires access to a band with handles, or a similar apparatus such as a cable machine…

An expert personal trainer demonstrating Pronated-Grip Seated Band Rows
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How to Perform Pronated-Grip Seated Band Rows

Definition: The pronated-grip seated band row is a type of resistance exercise involving the use of a resistance band and hand grip to strengthen one’s mid-back and upper back muscles. Instructions: Begin the movement with your arms fully extended and your chest puffed out, like a proud warrior on the battlefield. Your shoulder blades should…

An expert personal trainer demonstrating Neutral-Grip Seated Band Rows
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How to Perform Neutral-Grip Seated Band Rows

Definition and description: The Neutral-Grip Seated Band Row is an exercise used to strengthen the back muscles, improve posture and stability, and increase core strength. It requires a band that is attached to a stable object such as a power cage or squat rack. The athlete sits down and grabs the ends of the band…

Certified personal trainer demonstrating the renegade rows exercise for back and core strength

Dominate Your Back with Renegade Rows

Push-ups? Easy. Dumbbell rows? Done that. But combine the two, and you’ve got the renegade row—a full-body move that separates the gym regulars from the beasts. It’s not just about pulling weight; it’s about holding strong, fighting instability, and building strength where it really matters. Ready to add this powerhouse move to your arsenal? Let’s…

Certified personal trainer demonstrating renegade rows
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Strengthen Your Back with Renegade Rows

When it comes to crafting a back-to-basics workout with grit, renegade rows are the ultimate multi-tasker. Picture yourself holding a plank, your back like a steel beam, while carving out your lats and chiseling those abs. Sounds like a challenge? Good. That’s what you’re here for, isn’t it? Renegade rows are like a street fight…

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How To Perform The Chest-Supported Dumbbell Row Iso

The Chest-Supported Dumbbell Row Iso is a great exercise for a lifter training the entire upper and mid-back, as well as building strength in the biceps brachii. Dumbbell rows (or barbell rows) are one of the best exercises for building big, thick back muscles. Strengthen your back and biceps with the chest-supported dumbbell row. (It…