This Is the Number One Move Trainers Use to Sculpt a Strong, Toned Back
If you want your back to look like you just spent months training to be a UFC fighter, there's one move you have to add to your repertoire: the row.
When we surveyed our favorite trainers on their go-to moves for creating head-turning back muscles, a majority of them suggested some variation on this exercise. The trainers say the move is their favorite because it's safe for your shoulders and engages your rhomboids, deltoids, and traps (translation: most of the muscles from your mid-back up).
Since this move is kind of a big deal, we bring you four types of rows our fitness gurus love. All you have to do is pick the one you like and get back muscles that will make you make you feel and look amazing.
Lying Supported Elbows-Out Dumbbell Row
The trainer: Craig Ballantyne, a certified trainer and author of Turbulence Training
Why this move kicks ass: "You don't need to use a lot of weight in order for this to be an effective move," says Ballantyne.
How to do it: Instead of standing, perform the exercise while lying chest down on a bench that's set to its lowest incline. Let the dumbbells hang at arm's length from your shoulders (A). Keeping your elbows flared out, row the dumbbells toward the sides of your chest (B). Pause, then slowly lower the dumbbells. That's one rep
Suspended Row
The trainer: Strength and conditioning coach Mike Boyle, owner of Mike Boyle Strength and Conditioning in Woburn, Massachusetts
Why this move kicks ass: Beside being an excuse to finally use the BDSM-looking TRX equipment, this move engages all of the same muscles as the classic dumbbell row, and it's really safe for your shoulders, says Boyle.
How to do it: Grab the TRX handles in both hands, and stand facing the anchor point with feet shoulder-width apart and arms straight in front of you. Lean back, and walk your feet forward to the appropriate ressistance angle (A). Keeping your shoulders pulled down and back, bend your elbows to pull your chest toward the handles (B). Pause, then return to the start with a slow controlled movement. That's one rep.
Dumbbell Row
The trainer: John Romaniello, owner of RomanFitnessSystems.com
Why this move kicks ass: This move targets all of your upper back muscles and is especially good for targeting the backs of your shoulders, which can be particularly hard to engage, says Romaniello.
How to do it: Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you (A). Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells (B). That's one rep.
Renegade Row
The trainer: Celeb personal trainer Ashley Borden, author of Your Perfect Fit
Why this move kicks ass: The renegade row is a serious back strengthener and also works your core, says Borden.
How to do it: Grab a pair of dumbbells, and assume a pushup position with your hands on the weights, arms extended, and feet slightly wider than hip-width apart (A). Bend your right arm, and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B). Lower the weight to the floor, then repeat the move by rowing the left dumbbell. That's one rep.
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