Uploaded August 2026 | Updated September 2026, 2 weeks ago
Corkscrew Rows... this is a simultaneous push/pull "rack scrape" row using the rack to work against as you row.
If you watch closely, you can see I've got one side of the bar on the OUTSIDE of the rack upright and the other side on the INSIDE of the upright.
Then as I row, I'm PULLING against the post with one side while PUSHING against the post with the other side.
I wouldn't do this exercise if the goal is hypertrophy...this one is more targeted for the core as well as the spinal stabilization AND scapular stabilization muscles.
It really hits different than a regular row.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
The rotation/anti-rotation as you're doing the exercise creates a really unique torque through the upper body that a whole host of different muscles have to figure out how to deal with.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
Corkscrew Rows... this is a simultaneous push/pull "rack scrape" row using the rack to work against as you row.
If you watch closely, you can see I've got one side of the bar on the OUTSIDE of the rack upright and the other side on the INSIDE of the upright.
Then as I row, I'm PULLING against the post with one side while PUSHING against the post with the other side.
I wouldn't do this exercise if the goal is hypertrophy...this one is more targeted for the core as well as the spinal stabilization AND scapular stabilization muscles.
It really hits different than a regular row.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
The rotation/anti-rotation as you're doing the exercise creates a really unique torque through the upper body that a whole host of different muscles have to figure out how to deal with.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
