Uploaded December 2024 | Updated September 2026, 6 hours ago
This is 21's for your back! 7 reps on 3 different rowing variations done back to back. Use the same weight on all 3 rows, and swap the handles out after each round.
This superset works because it is a mechanical dropset. Instead of decreasing the load as we fatigue, we increase the leverage.
The first row uses a wide grip with a high touch point (sternum), the elbows flared, and an emphasis on scapular retraction. This biases some of the smaller muscles in the middle and upper back (rhomboids, mid traps, rear delts, etc).
The second row uses a medium grip with a touch point around the upper abdomen and a little bit less elbow flare. This still engages some of the smaller back muscles, but now it also lets the lats start to play a bigger role as well.
Finally the third row uses a narrow grip with a low touch point (belly button) and the elbows fully tucked in which fully emphasizes the lats and allows them to contribute to their maximum capacity. This is the strongest way to pull and makes for a solid finish here.
3 rounds of this superset will give you one hell of a stimulus to the back muscles.
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This is 21's for your back! 7 reps on 3 different rowing variations done back to back. Use the same weight on all 3 rows, and swap the handles out after each round.
This superset works because it is a mechanical dropset. Instead of decreasing the load as we fatigue, we increase the leverage.
The first row uses a wide grip with a high touch point (sternum), the elbows flared, and an emphasis on scapular retraction. This biases some of the smaller muscles in the middle and upper back (rhomboids, mid traps, rear delts, etc).
The second row uses a medium grip with a touch point around the upper abdomen and a little bit less elbow flare. This still engages some of the smaller back muscles, but now it also lets the lats start to play a bigger role as well.
Finally the third row uses a narrow grip with a low touch point (belly button) and the elbows fully tucked in which fully emphasizes the lats and allows them to contribute to their maximum capacity. This is the strongest way to pull and makes for a solid finish here.
3 rounds of this superset will give you one hell of a stimulus to the back muscles.
#cablerow #seatedrow #traps #yoked #dropset #superset #invertedrow #gripstrength #griptraining #barbellrow #pullups #calisthenics #chinup #pullup #weightedpullup #weightedchinups #weightedcalisthenics #backexercise #backexercises #backworkout #bodyweighttraining#bodyweightworkout #bodybuilding #muscle #strengthtraining #strength #strengthandconditioning #enkirielitefitness #latworkout #lats #naturalstrength #naturalbodybuilding #naturalmuscle #weightedpushups #deficitpushup #pausepushup #calisthenicsworkout #calisthenicsvsbodybulding #chestworkout #chestworkoutformass #shoulderworkout #powerbuilding #fitness #workout #enkirielitefitness #shorts #short #shortvideo #shortsvideo #shortsfeed #shortsviral #viralshort #viralvideo #upperbodyworkout #calisthenicscommunity #bodyweighttraining #bodyweightexercise #bodyweightworkout #naturalhypertrophy
