|
 |
|
 |
Free
Training
Newsletter!
Have
a look at some of the articles published in previous issues
of BetterU News...
• Secret Training Tip #452
- Taking One-Arm Dumbell Rows To The MAX!
•
A Back Blasting Superset - Bent-Over
Rows to Deadlifts.
•
Supersets - What They Are, Why
They Work, and Several Unique Variations You Can Try In
Your Next Workout
Sign
up now!
|
|
 |
|
 |
|
|
The
following information is a supplement to the
article entitled "Secret Training
Tip #374 - The Pull-Up Row - A Unique Bodyweight
Back Exercise You Can Do Almost Anywhere."
found in BetterU
News, Issue #28. This page demonstrates
a number of different versions of the exercise
that are appropriate for everyone from complete
beginners to very advanced trainers.
#1
- Standing Pull-Up Rows - Regular and Towel
Grips
 |
 |
| This
is the best version for the complete beginner.
Simply grip onto a pole or other solid
object, place your feet near the bottom
of it and row yourself up. |
 |
 |
|
For
a little extra range of motion and more
resistance, loop a towel around the
solid object and grip onto the ends.
As you pull up, squeeze your back muscles.
You
can also pull the ends of the towel
out to the sides as you pull yourself
up for an extra bit of squeeze.
|
#2 - Lying Pull-Up Rows
 |
 |
|
This
exercise is set up using a regular Olympic
bar set on the safety rails of a power
rack. The bar of a Smith Machine also
works quite well for this.
The
further out (or higher up) you place
your feet, the more challenging the
exercise will be.
If
you are an advanced trainer, this is
an excellent high-rep rowing exercise.
|
| This
version of the pull-up row can also be
done with a wide grip on the bar in order
to hit a different area of the back. |
 |
#3 - One Arm Lying Pull-Up Rows
 |
 |
|
The
setup for this version is exactly the
same, the only difference being that
you'll grip the bar with only one hand.
The
balance on this one can be a bit tricky.
Your body will tilt somewhat as you
pull up because of the off-center pull
with only one arm.
|
| This
picture demonstrates the other one-arm
grip where you also grasp the forearm
of your working arm. This makes the exercise
a little more balanced and a little easier
to do. |
 |
#3 - Free Hanging Pull-Up Rows
 |
 |
|
You
can perform this exercise on a standard
chin-up bar if you're got high enough
ceilings. If you have lower ceilings,
set the bar on the safety rails of the
power rack or use the Smith Machine
bar.
Do
a leg raise until your shins are against
the bar. Now pull yourself straight
up, keeping your legs very close to
the bar.
This
is a very challenging exercise for the
back - it uses your entire bodyweight
just like a chin-up.
|
| This
picture shows the position when done using
a chin-up bar. |
 |
Want
more innovative exercise information just
like this?
Then
you need "The Best Exercises You've Never
Heard Of!"
Learn
unique and innovative exercises targeted to
bringing you rapid results as quickly as possible.
If you thought this exercise tip was good,
wait until you read a book filled with 195
pages of stuff like this for your whole body!
Click
here for more information.
|
