Row - With Chains

Recommendations: 2-3 Sets, 8-12 Reps

Intermediate Traps Lats Triceps Posterior Delts Strength Chains Pull Compound Home

Purpose: Benefits This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.

Benefits: This exercise is done with the addition of chains. The primary function of chains is to accommodate resistance. Chains are also a great means of weight loading (adding more weight to an exercise). Chains are also a great way for working the stabilizers.

Stand with your feet about shoulder-width apart. Hold stirrup handles with chains attached with an overhand grip (palms facing towards the back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. This is the starting position. Lift the handles straight up toward your waist. Keep your arms close to your body until your upper arms are parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Variation:

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.