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Secret
Training Tip #374 - The Pull-Up Row - A Unique Bodyweight Back Exercise You
Can Do Almost Anywhere
By Nick
Nilsson
Bodyweight
exercises for the back are rare. Variations of
the pull-up row can be easy enough for the complete beginner
or hard enough to challenge the most advanced veteran!
Bodyweight exercises are among the most effective exercises for building strength
and muscle mass. However, for most trainers, the only bodyweight exercises for
the back that they know are the pull-up or chin-up! While the pull-up is definitely
effective, it can be too challenging for some or not challenging enough for
others. Also, pull-ups don't fully address the different positions the back
is capable of working in.
Enter the pull-up row. It
gives all the significant benefits of a bodyweight exercise while actually improving
on the regular barbell, dumbell and cable row by taking the lower back completely
out of the movement.
Today, you're going to learn
four variations of the pull-up row that target the total beginner all the way
to the very advanced. There will be a link to a page with pictures of all four
of these variations at the end of the article.
Note about rows: it's important
with all rowing movements to keep your lower back arched. This position prevents
injuries and helps put the lats in their best position for activation.
1. Beginner Level - Standing Pull-Up Rows
To perform the Standing
Pull-Up Row, all you need is something solid to grab onto, like a pole or a
railing. You can grab directly onto it or loop a towel around it, grasping the
ends of the towel.
Set your feet close to the
bottom of what you're holding onto and lean back to arms-length. Keep your entire
body straight and stiff - the only movement will come at the elbows and shoulders.
Pull yourself up towards
the pole, squeezing the muscles in your back hard. Lower yourself back down,
letting your arms straighten out, and repeat.
As you get stronger with
these, you can also do them holding on with only one arm and pulling up one
arm at a time.
2. Beginner to Intermediate Level - Lying Pull-Up Rows
The Lying Pull-Up Row requires
something solid that you can lay under and grab onto. It you're at home, this
could be a very sturdy horizontal railing (be sure it's strong!). If you're
at the gym, you can set a Smith Machine bar or power rack bar to a couple of
feet off the ground.
Sit underneath the bar and
grasp it with a shoulder-width, underhand grip.
Move your feet out and away,
putting yourself into a laying position while holding onto the bar. Keeping
your torso stiff, pull yourself up as though rowing.
The closer you keep your
feet towards the bar, the easier the exercise will be. The easiest position
for this version of the pull-up row is with your legs bent fully as though you
are in the bottom of a squat. This greatly reduces the amount of bodyweight
you must move.
To make the exercise harder,
set your feet out further (or straighten your legs) or elevate your feet on
a bench or chair. This will make you take up more of your bodyweight during
the movement, increasing the resistance.
3. Intermediate to Advanced - One Arm Lying Pull-Up Rows
The set-up for the One Arm
Lying Pull-Up Row is exactly the same as for the regular Lying Pull-Up Row as
explained in the previous variation, the major difference being you'll grasp
the bar with only one hand instead of two.
Grasp the bar with an underhand
grip even with the centerline of your body for best balance and leverage. Pull
up with the one arm for a full set then repeat with the other arm.
You can hold your non-working
arm across your abdomen or grip it onto the forearm of your working hand. Gripping
your other arm with your non-working hand will make the exercise easier, however,
as it will take up some of the resistance of the movement.
4. Intermediate to Advanced - Free Hanging Pull-Up Rows
This version of the Pull-Up
Row will utilize all of your bodyweight for resistance, just like a chin-up.
It can be done using a chin-up bar or, if necessary, using a Smith Machine bar
or a bar set on the safety rails of a power rack.
If you have low ceilings,
you'll need to use the power rack or Smith Machine version (set the bar to about
4 feet off the ground) otherwise your feet will hit the ceiling and stop the
exercise.
Grasp the chin-up bar with
a shoulder-width, underhand grip. Raise your legs up as though doing a complete
hanging leg raise movement.
Lean your upper body back
to a horizontal position and straighten your legs to vertical. Your shins should
be right up against the bar and your feet should be directly above the bar.
Your body should be in an "L" shape.
Holding your legs in that
position, do a pull-up row from there. Keep your legs as close to the bar as
possible when doing this to better keep your balance.
---
As you can see, the Pull-Up
Row can be used effectively by every level of trainer from complete beginner
to the very advanced. Give one of these versions a try in your next back workout!
For pictures and more information
about these variations, click the following link now:
Nick Nilsson is Vice-President
of the online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for
more than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've
Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!"
and "The Best Abdominal Exercises You've Never Heard Of" all available
at (http://www.fitness-ebooks.com).
He can be contacted at betteru@fitstep.com.
