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This exercise is lighter on the joints compared to weighted rows. [1] The exercise can also be performed with mixed, underhand, or overhand grips with either wide or narrow hand placement. [ 2 ] The exercise is also known under various names such as supine row , bodyweight row , Australian pull up or " horizontal pull-up ".
The lat pulldown is a key exercise to grow your back muscles. If you don't have a machine, these 4 lat pulldown alternatives will bring you similar results.
This is a compound exercise that also involves the biceps, forearms, and the rear deltoids. Equipment: cable machine or pulldown machine. Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis on the lower lats), reverse grip ~ (more emphasis on the biceps).
Cable pull-down exercise to the front with a medium-width overhand (pronated) grip. The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
A compound variation is the bent over row done with a wide overhand grip that allows the elbows out, as opposed to the elbows-in lat-targeting variation. This is also referred to as a "rear delt row" as opposed to a "raise". Bodyweight/supine rows (or "australian pullups") can also be done with a wide overhand grip to target the rear delts. It ...
Reverse grip: A reverse grip bench press utilizes an underhand (supinated) grip on the bar. A supinated grip externally rotates the humerus, which puts the shoulders in a much more favorable position for the lift, decreasing injury potential without compromising the range of motion. It emphasizes the clavicular head of the pectoralis major more ...
Yates row: [5] [1] named after Dorian Yates; a row done with underhand grip and a slightly more upright torso than a regular row. Two-arm smith machine bent-over-row. This version is similar to the two arm barbell row but utilizes a smith machine bar instead of a barbell, allowing for safer and more controlled movements. [6] One arm rows:
A study sponsored and done by the American Council on Exercise revealed that the extensions are around 70–90 percent effective compared to the triangle push up for the triceps. [2] However, extensions put no pressure on the wrists so they are an alternative for people with wrist strain or injury. [1]
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