{"id":8905,"date":"2021-08-03T19:57:29","date_gmt":"2021-08-04T00:57:29","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=8905"},"modified":"2021-08-04T11:52:04","modified_gmt":"2021-08-04T16:52:04","slug":"6-new-row-variations-to-try-on-back-day","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/6-new-row-variations-to-try-on-back-day\/","title":{"rendered":"6 New Row Variations To Try On Back Day"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-8903\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/08\/6-row-var-yt.jpg?resize=1170%2C658&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"658\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/08\/6-row-var-yt.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/08\/6-row-var-yt.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/08\/6-row-var-yt.jpg?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/08\/6-row-var-yt.jpg?resize=768%2C432&amp;ssl=1 768w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">What is it they say about variety? That it\u2019s the spice of life? We 100% agree!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But when it comes to your gym life &#8212; it depends.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You have to be strategic, and today we are going to help you with that!\u00a0 We have <\/span><b>SIX BENT OVER ROW VARIATIONS <\/b><span style=\"font-weight: 400;\">for you to add to your exercise library. <\/span><span style=\"font-weight: 400;\"><\/span><\/p>\n<p><b><i>For most, exercise variety is great!\u00a0<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Variation helps keep you motivated!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixing things up prevents burnout!\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes can be beneficial for pushing past a plateau!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trying new movements expands your exercise knowledge!\u00a0<\/span><\/li>\n<\/ul>\n<p><b><i>But if you are looking to get bigger or stronger <\/i><\/b><span style=\"font-weight: 400;\">&#8212; constantly<\/span> <span style=\"font-weight: 400;\">changing your programming may not be the best idea!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The keyword is constantly! <\/span><b><i>Everyone needs some sort of change from time-to-time to avoid adaptation.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Here are 10 ideas to help keep your body from hitting a plateau that may be hard to break \u2026.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change your sets or reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase or decrease your load.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try a different intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add in, take away, or change your style of cardio.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change your tempo (pauses, etc.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase or decrease rest times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change your workout schedule\/training split.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate supersets or clusters.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try all new exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercises in your plan in a different way.\u00a0<\/span><\/li>\n<\/ul>\n<p><b><i>If growth or strength is your goal, <\/i><\/b><span style=\"font-weight: 400;\">your training program should mainly consist of basic (but effective) staple exercises that change based on your progress, goals, and training phase, and hypertrophy should be achieved mainly through those first eight suggestions above!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can still incorporate new exercises or your current exercises in a different way,\u00a0 but they need to fit into your overall plan and have a specific purpose.<\/span><\/p>\n<p><b><i>Constant confusion IS NOT ideal \u2026\u00a0<\/i><\/b><\/p>\n<p><b><i>But a little strategic confusion could be beneficial!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to be strategic with muscle confusion when you are trying to grow or get stronger is to take an exercise you already have in your plan and make a slight adjustment. Which is exactly what you can do with the <\/span><b>SIX BENT OVER ROW VARIATIONS<\/b><span style=\"font-weight: 400;\"> we are showing you today.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find step-by-step instructions and tips below! But if you are more of a visual learner, or want to ensure you are doing them correctly, check out this instructional video we filmed!<\/span><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/yuKE457Od7w?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><b>6 BENT OVER ROW VARIATIONS FOR A BIGGER BACK\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The first three variations only use dumbbells which makes them great if you workout from home, travel, or go to a gym with limited equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are all dumbbell rows, but each is slightly different and serves a unique purpose!<\/span><\/p>\n<p><b>VARIATION ONE: Bent Over Two Arm Dumbbell Row<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is a back-day staple for most. We include it in our variation list because many people workout from home or only have access to a gym with limited equipment and need dumbbell-only ideas for back day!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But also because many people perform this row variation with poor form and end up recruiting more traps or arms.\u00a0 We want to help make sure if you are doing it, you are doing it right!<\/span><span style=\"font-weight: 400;\"><\/span><\/p>\n<p><b>How To:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart and weights by your side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips, so your back is almost parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core, engage your glutes, keep your spine neutral.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will stay in this position for all reps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform your row by driving your elbows back first and then squeeze up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower to the starting position and repeat for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><b>Tips To Consider:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use moderate to light weight. Your goal is to hit the lats hard. Lowering the weight will help ensure you maintain proper tempo, use less momentum, and ONLY recruit your lats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not row the weight up into your chest! Drive your elbows back and up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try this exercise as a super-set with a pushing movement!\u00a0<\/span><\/li>\n<\/ul>\n<p><b>VARIATION TWO: Bent Over Single-Arm Dumbbell Row\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This exercise is very similar to variation one, except you will be using a bench for support and only rowing one arm at a time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Throwing in unilateral movements is important to ensure you are hitting each side of your body equally. If you don\u2019t currently have any unilateral exercises in your plan, you should! <\/span><span style=\"font-weight: 400;\"><\/span><\/p>\n<p><b>How To:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right knee and right arm on a flat bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a DB with your left hanging arm.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and keep your spine neutral.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will stay in this position for all reps on the right side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the row by driving your left elbow back and then drive it up and squeeze your lats at the top.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower and repeat for the desired number of reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.<\/span><\/li>\n<\/ul>\n<p><b>Tips To Consider:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Same as the two-arm row. Keep the weight moderate to light.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not row the weight up into your chest!!!! Drive elbows BACK and then UP!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To not overly recruit your biceps, reduce elbow flexion to isolate lats.<\/span><\/li>\n<\/ul>\n<p><b>VARIATION THREE: Chest Supported Dumbbell Row<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is another dumbbell variation with a bench, but you will put the bench at a slight incline and use it for chest support!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The back is a large muscle, and sometimes people attempt to use a load that is way too heavy. This usually results in swinging or using the legs for momentum<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your chest is supported, it takes out all momentum and is all muscle! You get to focus on what\u2019s most important &#8212; tempo and time under tension!<\/span><\/p>\n<p><b>How To:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a bench at a slight incline.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your dumbbells on the floor next to the top of the bench, or hold them in each hand as you approach the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straddle the bench and rest your chest on the angled portion of the bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your feet firmly on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your arms to hang straight downwards with your palms facing toward one another and pull your shoulders down.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the dumbbells up towards the ribcage by pulling your elbows back and up and squeeze your lats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower and repeat for the desired number of reps,\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Tips To Consider:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Similar form tips as above. Your elbows should drive straight back along your body and not flared out to the sides.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use LIGHTER weight. Without ANY momentum, you will likely only be able to do about 50% of the normal weight you do for variation one.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest only your chest and torso on the bench, not your neck or head. Your head and neck should be over the top of the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head\/neck neutral at all times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lift, your upper chest will probably slightly lift up off the pad. This is fine. Just keep your spine neutral!\u00a0<\/span><\/li>\n<\/ul>\n<p><b>VARIATION FOUR: Standing Cable Low Row\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This row variation hits your lats at a lower angle and is great for people who have a hard time with the elbow back and up movement. With the cable pulley down low, once you stand back, the back and up movement is a little more natural.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use any handle you have available at your gym. If you use a straight bar, we suggest an overhand (pronated) grip for better lat isolation. You can also use an EZ curl bar with an underhand (supinated) grip, but be aware that you will recruit a little more bicep performing them this way. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">We also really like using a rope. With a rope, you can use a neutral position, which is great for lat contraction!\u00a0 It also allows you to go out and around your hips.\u00a0<\/span><\/p>\n<p><b>How To:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower cable pulley to the very bottom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a straight bar with an overhand grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Facing the machine, step back away from the machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest out and get a full stretch in your lats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a similar stance as row variation one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive the weight DOWN and into your belly button!<\/span><\/li>\n<\/ul>\n<p><b>Tips To Consider:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not pull toward your chest. Pull to your belly button,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not flare your elbows out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try out a variety of handles and grips.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>VARIATION FIVE: Inverted Row<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is a bodyweight-only exercise, but don\u2019t let that fool you! It is VERY DIFFICULT, especially if added in as a back day finisher!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also a great back day warm-up and perfect for anybody working on developing their pull-up strength.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You would typically use a smith machine\/squat rack for this exercise, which is how we describe below, but if your gym has rings or a TRX system, those are also great options!<\/span><\/p>\n<p><b>How To:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the bar to around waist height when standing. You want the bar set just high enough to allow your arms to fully extend in\u00a0 the hanging position.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself underneath the bar face up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar with an overhand grip (palms facing away from you) slightly wider than shoulder-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let yourself \u201chang,\u201d and then step your legs straight out and plant your heels on the ground. Your body should be in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core and glutes tight and contracted.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up to the bar until your lower chest touches the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze and push your chest out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Tips To Consider:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on full range of motion!!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You won\u2019t be able to drive your elbow down and pull up to the belly button as we would typically advise. You still want to focus on having your elbows down at an angle, but your elbows won\u2019t be completely tucked like they are with a DB or cable row.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If this is too difficult, try raising the bar up so that your body is at more of a 45-degree angle when you lean back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another way to make this movement\u00a0 easier is to bend your knees and keep your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try this as a warm-up, finisher, or in a super-set with a weighted exercise.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>VARIATION SIX: Meadows Row\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The Meadows Row was made popular and named after the famous bodybuilder John Meadows. You may have also heard it called a &#8212; Landmine Row, Single Arm T-Bar Row, or Perpendicular Landmine Row.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whatever you wanna call it, we love it!\u00a0 It is unilateral, allows for a more significant elbow-out arm path, provides extra range of motion, and is great for grip strength!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It seems that a lot of people don\u2019t know about this row variation, and we\u2019ve noticed those that do tend to use bad form. A few weeks ago, we filmed a video on back thickness where we go into even more detail on how to do the Meadows Row with proper form. You can check it out<\/span><span style=\"font-weight: 400;\"> HERE<\/span><span style=\"font-weight: 400;\"> if you want!<\/span><\/p>\n<p><b>How To:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position a barbell wedged into the corner of a wall. You can also use a landmine attachment if you have access to one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Load the bar using small plates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a split stance position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the end of the barbell with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your non-working arm on your front leg for support.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward, slightly turn your body and get your hip as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the weight up, out, and away from your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop and squeeze when your elbow is at the midline of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the barbell back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch and do the same number of reps on the other side.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Tips To Consider:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whatever leg is stepped back (the side you are working) make sure you really focus on driving that hip upwards for a better stretch in your lat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use smaller plates. Large plates restrict full range of motion.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not arch through your spine or let your back \u201crotate.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If <\/span><span style=\"font-weight: 400;\">you feel this movement in your arms more than your back, try adjusting your grip.<\/span><\/li>\n<\/ul>\n<p><b><i>We hope you found this video helpful<\/i><\/b><\/p>\n<p><b><i>and it helps you spice up your next back day!!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you want to hit your lats a little differently, swap your current row variation for one of these!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or, if you are looking for more lat-focused movements, pick a few from the list and add them to your current program!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But don\u2019t forget that including<\/span> <span style=\"font-weight: 400;\">variations like these to bust past plateaus or cure boredom should be pretty low on your list of priorities if your goal is to <\/span><b><i>build a BIGGER BACK!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Actually, no matter your goal, your first priority should always be finding a training program and diet <\/span><b><i>that best matches your goals and genetics.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">That is if you want the <\/span><b><i>fastest and easiest results!!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">We have a <\/span><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">FREE QUIZ<\/span><\/a><span style=\"font-weight: 400;\"> that can help you out with this. It\u2019s only six questions. You get your results instantly and are given the three most important things you can do to get real results fast!!\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-8150\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/03\/ezgif-2-f96ea057d666.gif?resize=700%2C394&#038;ssl=1\" alt=\"\" width=\"700\" height=\"394\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You can check it out <\/span><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">HERE <\/span><\/a><span style=\"font-weight: 400;\">whenever you get a chance!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is it they say about variety? That it\u2019s the spice of life? We 100% agree! But when it comes to your&#8230;<\/p>\n","protected":false},"author":129,"featured_media":8903,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[50,32,25,26,30],"tags":[7346,6175,6425,6161,6159,6647],"yst_prominent_words":[6943,2180,2181,1857,3243],"class_list":["post-8905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-body-toning","category-build-muscle","category-get-toned","category-strength-building","tag-back-workout","tag-v-shred","tag-v-shred-workouts","tag-vshred","tag-workout","tag-workouts"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/08\/6-row-var-yt.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-2jD","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8905","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=8905"}],"version-history":[{"count":9,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8905\/revisions"}],"predecessor-version":[{"id":8914,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8905\/revisions\/8914"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/8903"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=8905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=8905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=8905"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=8905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}