To quickly expand your back, you need to lose the ground under your feet.
The machines are known to copy famous free weight exercises. For example, a wide overhead row on a block is considered a twin of pull-ups. This type of traction in a sitting position is much more comfortable. However, this convenience does not justify itself. Deadlifts are less effective than pull-ups. The same is true with other cravings. in particular, for the latissimus dorsi muscles. Formally, they hit the target, but their impact is small. Scientists explain this by saying that humans evolved from primates that lived in trees. Like real gymnasts, they deftly climbed from branch to branch. So we inherited muscles that were adapted from birth for typical gymnastic tricks. It is for this reason that our muscles respond better to exercises in a hanging position on our hands, when there is no support under our feet. This discovery became the basis for the invention of TRX belts. Try strap rows and you’ll be amazed at how quickly your back gains width and strength.
At first, your body should be in an inclined position (at an angle of 45 degrees). Next, gradually move your feet forward until your body reaches a horizontal position.
Workout Program – Two Ways to Perform Unsupported Horizontal Rows
TRX BLANK ROLL-OFF
Secure the straps above your head. Grab the handles with a neutral grip and assume a straight-armed, bent-over hang position. With a powerful effort, pull yourself up as high as possible. Return under control to the starting position. In the future, randomly change the types of grip to diversify the exercise.
RADIUM ROW
Place the empty barbell on the supports at waist height and assume a horizontal hanging position with your arms straight. Pull yourself up until your chest touches the bar, then return under control to the starting position. PULL-UP
COMPLEX
– 3 sets of 5-8 reps
STRAP LOAD-OUT – 4 sets of 10 reps
T-BAR ROLL-OUT – 3 sets of 10 reps
CHEST ROW – 3 sets of 12 reps
