Rhomboids/Upper Back Muscles
Target Muscles: Rhomboids, Biceps, Grip
Pro Tips: Focus on using your upper back primarily and then using your biceps secondarily
Body Row exercise is great to challenge your upper back, biceps and grip since you can utilize a lot of weight. You can work a large range of motion as you lower and stretch and then pull your elbows past your body.
- The lower the bar/body position, the harder the exercise
- Set your feet shoulder width apart
- Line up your mid chest under the bar
- Grasp the bar with your thumbs out and arms wider than shoulder width
- Lower your arms and stretch the upper back
- Pull yourself up as a unit, keeping your body straight, from your knees to your shoulders
- Try to touch your tshirt/plate to the bar, elbows past the level of your body
- Relax your biceps and focus on using your upper back, specifically the rhomboids
- Pinch shoulder blades together
- Lower yourself over 2-3 seconds and allow the arms to stretch
