V Handle Rows
Description
All you need to perform this exercise is a barbell and a V-handle attachment.. Oh, and weights of course. The minimal equipment requirement makes T-bar rows great for home-based programs. It’s a compound movement so it’s great for both fat burning and adding lean muscle. The only downside to the exercise is that beginners may find it difficult to properly execute.
Video
Execution
- Place one end of an Olympic bar in a secure area to prevent side to side movement. Example: in a corner between the walls.
- Position the bar between your legs and place the V-shaped attachment around the bar. Slightly bend your knees, bend over at the hips and keep your back flat.
- Exhale, retract shoulder blades and pull hands in towards your stomach region until the weight gently touches the chest.
- Inhale and allow arms to move back into extension at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be done by using one arm at a time. For this variation, you’ll need to stand with both feet on either side of the bar.
Dumbbell Pullovers
Description
The dumbbell pullover exercise is commonly used to develop the latissimus dorsi and achieve an expanded rib cage look. Although the prime movers are the lats, the motion also draws recruitment from the chest, which makes it a great transitional movement from chest to your back if your training opposing muscle groups. While performing the pullover exercise, ensure that your hips stay below your torso to maximize the stretch and contraction of the lats.
Video
The Dumbbell Pullover Exercise Video Is Coming Soon!
Execution
- Select an appropriately weighted dumbbell and position your upper back across the side of an exercise bench. With arms extended, hold the weight over your face and drop your hips slightly below your upper body.
- Inhale and in a gradual arcing movement, allow your arms to extend back until a full stretch is achieved. Hold position briefly.
- Exhale, apply force, and arc the weight up back to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Replacing the stable bench with the instability of an exercise ball will trigger more stabilizer muscles to fire in order to maintain position. This is an advanced progression of the pullover exercise.