Table of Contents:
10 ROW VARIATIONS FOR A BIG STRONG BACK
Video taken from the channel: Szat Strength
Dumbbell Row for Beginners
Video taken from the channel: Bowflex
How To Build a Thick Back With Perfect Rowing Technique (Pendlay Row/ Helms Row)
Video taken from the channel: Jeff Nippard
How to PROPERLY Dumbbell Row | 3 Dumbbell Row Variations for Muscle Gain
Video taken from the channel: Colossus Fitness
How To: Dumbbell Bent-Over Row
Video taken from the channel: ScottHermanFitness
6 VARIATIONS of BENT OVER ROWS: Advanced Back Workout Brown Hornet Fitness
Video taken from the channel: Brown Hornet Fitness
BENT OVER DUMBBELL ROW TO SCULPT YOUR UPPER BACK
Video taken from the channel: TheHealthSite.com
Stand with legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart. With a dumbbell in each hand, bend over at about a 45-degree angle (no farther).
Keep.The dumbbell bent over row, unlike the basic dumbbell row, is performed in a standing position with two dumbbells in your hand and then flexing at the waist to bring your torso forward. It should only be included in your workout routine if you do not have any back issues. Dumbbell vs Barbell Bent Over Row.
Step 1: Bent-Over Row In order to master the advanced rowing exercise variations, you’ll begin with the bent-over dumbbell row, which will help you lock down the proper form. The starting position for this move is similar to that of a deadlift, with hinged hips and a flat back. A. Holding a dumbbell in each hand, stand with feet hip-width apart.Perform it using a low or high pulley to maintain continuous tension over your back muscles.
Variations. Dumbbell Bent Over Row: Performed by standing with a dumbbell in each hand and bending over, while keeping the back straight. Incline Dumbbell Row: Involves lying chest-down on an incline bench while holding a pair of dumbbells.The dumbbell row can help to increase back strength and posture, as it develops many of the muscle groups that retract the shoulder blades. Individuals who slouch, sit at a.
Dumbbell Bent-Over Row Form Tips Keep your eyes focused on the floor slightly in front of feet to maintain a neutral neck and spine. Keep core engaged throughout each set and try not to move your torso at all. Focus on squeezing shoulder blades together at the top of each rep.
Bent-Over Dumbbell Isometric Hold With Opposite Row Muscles worked: traps, shoulders, chest, lats, rhomboids, biceps, erector spinae Follow the same setup for the bent-over row. Then bend one arm to pull your elbow straight back, tight to your side, until the weight reaches your torso, to start.Give this dumbbell only workout a go designed to hit your shoulders, chest, back and arms without needing much space or kit. The workout is split into 3 supersets, which you do back to back for 40 seconds each with a 20 second recovery after each superset.
Repeat each superset 3 times over with a 1-minute rest in between rounds.Do a row every time you train. To add slabs of muscle to your back, you’ll have to specialize. To add muscle quickly, increase training frequency and volume, and add new exercises to your back training while dialing back in other areas. Let’s break it down, go over some exercises, and look at a sample program.
Increase Training Frequency.The Bent-Over Row is an effective back-training exercise for building strength and size. Many variations exist, from the classic Barbell Row to Dumbbell (DB.
The dumbbell bent-over row is a great compound exercise that will strengthen your back. In fact, performing rows will likely improve your posture as you increase your traps and lats, pulling your shoulders back and straightening your back. Dumbbell Bent Over Row Summary.How To Do The One-Arm Dumbbell Row You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a.
Bent-over dumbbell rows will also work your lats and multiple back muscles. This is a popular compound exercise, which you can (and should) add into your back or pull sessions. As you’re in a bent-over position, using the correct form is key to avoiding injury. S.With a dumbbell in one hand, lean forward and place your other hand on a knee-high exercise bench.
Bend your knees slightly, make sure your lower back is slightly arched, and allow the weight to hang down from your shoulder. Tuck your chin in and extend your neck.Place one dumbbell in each hand.
Extend your arms over your chest with the palms facing each other. Keep the elbows slightly bent and soft. Keep a strong back and core while you inhale and extend the weights back and over your head.
Take about 3–4 seconds to reach a fully extended position where the weights are behind (but not below) your head.
List of related literature:
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from NSCA’s Essentials of Personal Training |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love |
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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| from Natural Bodybuilding |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability |
163 comments
Seriously, is it difficult to do this without straining your spine? “Engaging your core” is a pretty nuanced command/ wtf’s it mean
Kaizzad sir we want more videos. You are not active on YouTube like you were 4-5 years ago.
Great video! Love the intro. Technique and proper form are so important.
Excellent set of weights!>>> ur2.pl/1182 I start with these for motivation, then I get on my BOWFLEX M3 MAX TRAINER! I can do cardio and strength in the same workout! I do a set of reps for three different muscles, then after I do a set for each of those muscles, I FEEL ENERGIZED TO HOP ON MY ELLIPTICAL (the M3) FOR 20 MINUTES, then I get off and do 2 more sets for those three different muscle groups, and I’m done!! Excellent equipment, just gotta keep doing it at least 5 times a week!
Thanks for a great video, again! I enjoy watching your old videos.
I invite you all to check out and subscribe to my channel https://www.youtube.com/watch?v=311r95xrTmU
Damn! He is strict…
it is like being instructed by an army general..
I like this guy…
Just subscribed u sir ��
Is it best to use a Smith mach8ne for this movement as it won’t let you cheat?
Db rows vs Barbel rows. I’ve always done Barbell but would be good to hear peoples preferences and why
I have question.Which row takes more toll on the lower back?pendley row or the bent over row?
Also what are your thoughts on deadlift rows?
To bench or not to bench? Seen many pictures of pro-body builders doing bent over rows with just the support hand on the dumbbell rack-no bench. Comments?
Gonna start doing these. My back is definitely the weakest part of my body since I’ve NEVER trained it. Appreciate the information.
1. bent over barbell row (medium-heavy)
2. single arm dummbell row(medium weight)
3. t bar row(light-medium)
Hey herman i lyk ur vedios….m a beginner,i have just started doing gym,,,,,
so i need a routine for the workouts,,,, can u send me….???
I have finally figured out the perfect exercises for get a thicker upper back. Im throwing these in with a chest support after my current routine slows down my gains.
he says it on the beginning it works lats traps and some biceps
This guy is serious. I feel like if the guy had lifted wrong he would’ve grabbed an AK and shot him.
Is your lower back suppose to hurt when performing this exercise?
Hey Scott, recently got ulnar nerve subluxation on my left arm and the nerve is snapping whenever i hit (mainly) tricep and shoulders. Do you know how to train around it and avoid hurting the nerve? thanks
Or do wide grip pull ups. Best exercice for back. Calisthenics is the best for making the strongest back.
Hey Jeff would like know more info about posing and its benefit’s
Guys he is my acadamy trainer, his name kezat kapadiya, he has extremely high knowledge, & he charge 2.5 lakh salary per month.
not sure these type of rows are better than reverse or constant tension rows.. I like doing these while standing on a block… Arnold did these standing on a bench…
Great video man keep it up�� Just subbed would love it if you could check my channel out too bro ��
Call it a pipe dream if you will but couldn’t you with time get on Martins level? You’re a proven champ and I’m fairly sure with your dedication you could contend. He used to be smaller and made the change so I don’t see why you couldn’t. I think you have goals but here’s my 2 cents
Nice demonstration! I’ve had problems with all types of rows and I’m gonna try what you showed us!
thanks, and i want to ask is there any exercise for that farhan’s voice?
ty sir….great info…pendlay rows alot, landmine single arm rows, bent over rows…but now i will start implementing the deadlift row..cuz i want to increase my deadlifts so ty…
Thank you for them workout tips you have a blessed day God bless you and keep up the good work ��
When I do dumbbell rows I keep my hands pronated, is that good?
Interested to hear your feedback on your rows! Also I just dropped a FREE conjugate strongman program in The Iron Lions DB group (Join and check it out)
Hi Jeff. Firs of all you are one of the best athletes I follow on Youtube! maybe the best… maybe:D
One question for you: can i do australian pull-ups instead of doing the Barbell b.o. rows? What are the differences?
Are flat sole or elevated sole for 6ft 1 tall lifters matter?
Really great information. I can do dumbell rows correctly now.
I’m a little smaller then this guy but I use 30s and I cant bend over as far but I like to lift heavier then 15s
Holy shit get this guy a deep voice changer for Christmas till his balls finally drop lmaoooo prepubescent kid
BB bent over row
Single Arm row aka lawnmowers ��
Seated cable row
BEND OVER I WILL SHOW YOU PULLOVER HOODIE
https://dumanus.com/product/bend-over-i-will-show-you-pullover-hoodie/
Just read listened to 5 seconds of this lol… how can someone give advice on building muscle when they don’t have any lol
Could you use a stationary T-Bar to take the pressure off the lower back and still get the same benefits?
But i have heard that when the knuckles face forward you hit the upper Lat more?
My back hurts when I do this even though I tried to keep it straight.
Whenever I do this exercise, my lower back hurts mostly my lower spine. But it wares off in 10 mims or so. Am I doing this wrong?
Thank you this video is very informative. Seems like I have been doing it incorrect as I tend to feel strained in the neck area. The dumbbells that are being used, what type are they please?
If you desire to get ripped, you should do a Google search “Ripped X Beast”. You are bound to get the body you deserve.
I see so many people letting their ego control this exercise and it drives me absolutely nuts
ive been lifting off and on for 20 years, the last 5 years I’ve been consistent. I have just recently added dumb bell rows and watched this video to make sure I was executing the exercise properly. Thank you, your video was the best on the form.
Close grip landmine row is my all time favorite. It gives a great pump and contraction while moving heavy weight and just feels different than other rows.
I went looking for a clip to remind me of proper form for this exercise and this was the first one I found. Couldn’t have asked for a better clearer description. I will look for your clips for other exercises in the future. Thanks for the great clip.
1. Pendlay Rows heavy
2. Hammer Strength rows medium
3. dumbell rows light
Rowing is the most fun. Probably cause it’s what I’m best at
Are you from Vermont? Or Canada? You said Baahr instead of Bar.
Also, thanks for including a tall person in the video. I’m 6’3
Guys you’re perfect,and your tutorials have helped me a lot!
But please,stop these intros,they are so lame.
Anyway,keep up the good work.
Usually my favorite row is the one where you lie down and push it away from you
thanks for all the great content….I guess I am gonna have to buy a t shirt since I cant join your gym… I live in rhode island lol!!
I wish these type of informative and useful videos were around 15 years ago. I could have prevented all sorts of injuries! All we had were books or magazines and they never went into enough detail about technique.
there is a lot of muscle up videos on youtube, why would you want it from him too
I really enjoy this video, looking forward, can you used this while you lay in a bench at a 60 degree angle to work the back?
You’re using a lot of body English for the Pendlay row but I was under the impression it was to be more strict.
Is it good to do both exercises same workout? I mean if it trains different muscles…
This time I’ll use Unflexal instructions to learn about workouts more:)
Regarding the second form, would you say that it is an effective rear-delt exercise?
heavy: high-bench pull (aka seal row)
medium: neutral-grip pullup
light: 1-arm dumbbell row
Pretty cool content
1 HeavyPendlay row
2 mediumwide grip cable row
3 lightdumbbell row
Honorable mention: axl Rose
should you keep your arms out at 45 degrees or close to your sides? how should your arms be when doing pull ups? completely out (90 degrees) or 45 degrees like a push up or close to your sides? thanks in advance.
he already got a video on this, search for it on his channel
Great video as always, I posted 2 new videos this week check them out I think you’d like them ���� sub squad for the win
Every time I way one of your videos I feel concurrent in your lessons because you quote peer reviewed and extensive studies.
What happened when we use hammer grip instead of natural grip??
Is there anyway to avoid the trap/shoulder pain on arm that leans on the bench? (not the lifting arm)
Ah, I didn’t take my shirt off when I did it. That’s why it wasn’t working.
I found Pendlay rows super difficult and I can lift more doing barbell rows ��
These give me knee soreness/tinglyness whenever I do them. Perhaps my hip hinge isn’t deep enough and I end up putting too much stress on my knees.
Are u meant to feel a squeeze on ur back or anything, as I never do by the way I’m writing this as soon as I started the video
Heavy: barbell/close grip tbar
Medium: dumbbell/chest supported
Light: close grip seated cable
Hey Joe,
Interested in what helped you design your intro? Any resources you used? Any particular editing software you recommend? Thank you brother!
Awesome video, it’s a great training aid to help with creating programs for ourselves! Can you make more like this, maybe a series for all the compound lifts variations? That would be super helpful! Great videos! You are one of a handful of guys I follow, all of which either you have been in their videos or them in yours.
Thanks for this! Im still working my way up to finally do pullups and the problem that Ive had with bent over rows was I felt more tricep activation no matter how much i was trying to squeeze and pull with my back.
What kind of accent is that? That is a funky way to say “bar”
i always find i use most of my muscle in my arms find i have to focus on the muscle in my backs to pull it up with
This’ll definitely save us pain later. Awesome tutorial breakdown!����
Will the Helms row take the stress off the lower back a lil bit? if not which other exercise would you recommend for a main horizontal pull movement??
Welcome to episode 2 of Technique Tuesday!! Here are the timestamps! (I’ll have them every week)
0:29 Pendlay Row Intro: What is it?
0:55 Muscle and Joint Actions Targeted
1:47 How to Set Up the Row (& how heavy to go)
3:05 Proper Stance and Grip Width
3:49 Execution of the Row
5:58 2 Most Common Errors (Fix these!)
6:54 Exercise Substitution (The Helms Row)
Please share any of the videos you find helpful with your friends and social media so we can make this THE go to spot for exercise technique videos on the internet. I want this series to be much more than just a “how to” series but really dig into the detail for every movement.
Also, I am always open to suggestions that will improve the series moving forward. IF there was anything you liked or didn’t like about the presentation or information here, please let me know!! Happy rowing!
You don’t think having your head forward is the right way to do this? The guy you had in the beginning, he had his head forward. Just wanna know the way to do it right.
Thanks for this Scott, my form was fucked up before I saw this.
would you consider yourself as bisexual or hetero? just asking i am not interested just asking…
honestly, who would slip one plate down the bar while doing pendlay row? does that person have some sort of Parkinson disease that can’t keep the balance going?
very useful comment. Be sure to have it on tape. Would love to see it? When can you send it? 1 week?
Bent over rows using the Trap bar, really get those elbows behind you.����
Pull ups not included. Literally unwatchable. Unsubbed.
I joke, I joke. I do a lot of these, they work great ��
Nice Posterior but I am a chest man myself (he has a good one of those too!).:)
Since discovering your channel I changed up my training so much started incorporating more cardio work instead of just trying to be a just a powerlifting. Thank you for putting out amazing content! I’m trying to be balanced in all aspects of fitness!
for what muscle works this workout???? please someone tell me:)
I think I may already have one.. I will check:) Thank for the tips!
Have you experienced “MAD Ripped Muscle?” (Google it) It is a quick and easy way for you to bulk up fast.
I like an unsupported one arm row. It’s kinda like a combination one arm row with a suitcase carry because it makes you keep your core braced.
Great explanation about this exercise Scott Herman. Your videos are always very informative. Keep up with the great work.
I come back to this video time and time again. The quality of it is insane.
Thanks for a detailed info.. i have recently started working out in gym,so i really needed this as i have been struggling with the body posture and dumbbell grip.. will try it fro sure..
Basically the same video as Brian Alsruhe’s here: https://www.youtube.com/watch?v=ExL0-gJcUbs
Almost exactly like Mark Rippetoe explained the barbell row.Thanks!
Isn’t this exercise the same as doing the cable row exercise?
I must be really weak because barbell rowing 235 lbs is totally outside the realm of possibility for me.I also don’t take steroids so there’s that I guess. Not that I’m opposed to steroids, if I knew where to get them and was confident in their quality I would probably take them…..
Hey Jeff, i was doing the humble row in the gym and a guy walked towards me and tried to criticize my workout.. hes like “the way you are doing it looks little bit awkward” and he started showing other ways to do the dumbbell row.. man i fuckin hate guys like this. The only reason he criticized me was cuz i looked awkward to him. There was no scientific reasoning at all lol
Keep it up! Looking good!!:Good for you. BTW, Let’s support each other and sub each other channel.. My channel is EPFit
Granted I’ve only just started trying resistance training for first time, but is my form wrong if I am feeling my lower back tiring first purely from the. Leant over angle. (bearing in mind I have already done some deadlifts earlier in the workout, so might just be that lower back is already tired?
Long spine and torso woman who are muscular like Lisa are quite rare.
How is this any different to a standard bent over barbell row?
Doing them without the knee braced is even better. Try putting the off hand on the seat handle or seat itself of the bench, and then stand with feet parallel.
i actually didn’t ask myself “why is someone this big this weak?” i asked myself “how can he do this with 235lbs?” crazy stuff
You can use a palms in grip with a barbell, which allows you to hit your rhomboids a bit more:)
All good advice, but Pendlay rows are dangerous for any non experienced lifter, I ripped my bicep after first watching this video.
Needs a warning
“How to build a strong back?” Take steroids and deny it like Jeff Nippard.
Like you have stipulated in your videos, it’s not about being a meat heat in the gym. It’s about form and control of the weights that you are doing. Please keep the videos coming ����
FAR too many people perform the dumbbell row incorrectly. In this video, we go over a few common mistakes and talk about how to fix them. On top of that, if you’re looking to switch up your classic dumbbell row exercises with a different variation then this video is for you!
Time Stamps:
Common Mistakes:
1. ( 0:11)Torso turning
2. ( 0:37)Poor range of motion
3. ( 1:14)Improper body positioning
( 1:58)Proper Form
Dumbbell Row Variations:
1. ( 4:05)Cable Row: https://www.youtube.com/watch?v=A77hAjcpN1s
2. ( 4:25)Barbell row: https://www.youtube.com/watch?v=vmHbJ_JmUS4
3. ( 4:35)T-bar row: https://www.youtube.com/watch?v=liG8_rbhUtM
Great info, however doing rows like this with both hands with dumbells is only useful for beginners, since higher weight becomes less practical. I essentially do both versions of this exercise on cable rowing machine with a narrow and a wide grip bar.
Hey you are as good as people have said you are.You explain the muscle groups that each exercise works and the amount of reps to be done ����. Do you have a website?
I really enjoy the science and explanations though sometimes I feel like I should be taking a protractor to the gym to get it right!
I always ace my form after watching your videos. You really are the muscle building patron saint
It’s not perfectly executed if you don’t squeeze your lats and hold it for a second or two. Good work tho
That landmine row is the Meadows Row. Let’s give credit to where it’s due. Thanks for the info
not for a while I am afraid. Had to side track it to get my new studio up and running.:/
Looking to get a nice a squeeze on my rear delts but was wondering which variation you recommend to target more of the rear delts.
I noticed that the majority of your videos have men in them. I’m not a professional.. I’m just starting out. And so I was wondering if women can use any of these exercises and are able to work those same muscles? Or should women be sticking to the videos/techniques with just women in it?
there is 3 diffrent grips/ways to do the DB bent over row,hammer grip, palms in, and oblique, there is no wrong grip.
Hello Bowflex, I am just getting into fitness as I have pains in my neck and shoulder what weight should I go for to strengthen my upper back can I start with 10 kg by the way I weight 53 kg at the moment. Thank you
Heavy Explosive Pendlay Deadlift Row �� ascending weight 5 sets of 3
Medium Hanging Barbell Row 4 sets of 8 across
Light 1 arm dumbbell row 3 sets of 12 super setted
I alternate between rowing and pull ups/chin ups and basically count them as rows ��♀️ maybe dumb idk
I don’t have dumbells heavy enough for this, so I literally liked this only because of his accent.
Do you think vertical pulls are necessary if you do a LOT of rowing?
Great picks Joe! I’ve done most of these but I need to branch out! I screwed up my back several years ago so I have to be careful with the single arm rows. The twisting part. Bent rows barbell version has helped my deadlift I try to stay relatively strict but I’m a meathead so…Thanks again for all your free info! Much appreciated by this old fart!
Heavy Pendlay
Medium DB row
Light face pull or cable high row
Recently started doing some Meadow’s Rows, which I’ll do light to medium weight.
Bowflex videos are the best!
Is it possible to get muscular legs like the instructor’s (Amy Dixon) without using steroids? My legs look like twigs in comparison.
yo your production quality has improved so much, clearly working hard brother I like you content
Still doing pendlay rows in honor of pendlay himself. Like a 21 gun salute
Trying this versus the one arm dumbbell row, and I like the pump more on this.
Hello and thanks a lot for this video!
I always have the same problem with this exercise (started working out a few months ago):
My grip and forearms always gets tired before my back and lats, which prevents me from working them till near failure…
Does it mean I’m not really exercising them?
And how can I fix thar?
It’s a problem I get with most other back exercises like seated rows, etc…
Thanks in advance.
Cheers from France
Just watching Kyle go full Captain Cringe makes my back hurt ��
I just want to know if the dumbbell path is straight or not in case of one arm row. please explain if possible, how much the shoulder should be extended? how to find out if shoulder is getting extended beyond the scapulae are fully retracted?
A few days ago I tried the landmine cable row and absolutely loved it! Will keep it in my program for now.
Nice video Kaizzad…really helpful I was struggling with this same exercise yesterday as i felt it was a lot complicated.Especially as my posture is bad.
Thank you for this content:D
Heavy: Single arm landmine row
Medium: barbell row (higher reps)
Light: TRX Rows
Greetings from Bavaria:DD
Great video my man,I love deadlift row,reset to pin row db one arm row
good explanation of which back muscles are being engaged w/ different grips. gonna do some backs before holiday trip! RAWR! more routines please.
Always great stuff. I like supersets like chest and rowing all free weights no machines ����
Great video, thank you!
He cracks me up when he demonstrates the improper form. Lol, the over exaggerated celebration at the end of the set ������
Nice one scott Ive always had bad form with bent over rows and could never feel my lats actually doing amy work, after you explained and I adjusted my form I can really feel the burn!
@jeff Is the Helms row the same as Humble Row mentioned in your High Frequency Full Body program? The link in your book to IG doesn’t work.
I’m glad you’re doing dumbbell variations Scott! Helps me out a ton since all I have to work with are dumbbells
You want to go as high as possible while still felling the muscles in between your shoulders flex and come together, and touch your chest with the dumbbells if you brought them to the center of your chest. Hope this helps.
You can make some great gains with chin-ups and pull-ups… especially if you are doing them weighted!:)
Such a great video. But Joe buddy…where you hiding your snatch technique video?
I don’t know why i always pronounce his name as jeff nerd in my mind ����
I’m gonna send this to Sarah. She is a poster child for bad form on this exercise.
Meadows Row (single arm landmine row) is great (better than DB Row for me) esp. for focusing on trap work and imbalances.
Sorry I’ve put 4 because I love rows��.
Axle bar bent over rows (heavy).
Dumbbell rows “swoop arms continuously for 3sets” (medium).
Axle bar Seal rows “superset with narrow to wide grip” (light).
T-bar rows at bodyweight “each set as many as you can until 50reps are reached” (medium).
In bent over rows i see breath pattern different and in other exercise clippings it was same why??
So you do all heavy variations of lifts at the beginning of the week (say you’re hitting chest, back, legs 2x a week) and then lighter variations end of the week?
Pendlay rows lack the stretch underload, now fortunately u can solve this by suspending the weight in the air by raising slightly the torso, basically not letting the bar touch the ground
I would suggest us girls stay away from helms… I did them, whoah wasnt happy…
Hey that video was awesome! I love workout of my back its my favorite muscle to hit in the gym haha.. My back legit hurts after watching that haha. Also, we both are making fitness videos and i’m basically in the same path as you and i want to tell you to never give up! U just earned yourself a sub lol. Anyways, Good job just keep going and remember CONSISTENCY is KEY! Us small channels gotta support each other to help us grow! If u want to you can check out my fitness you tube channel and look at my videos and subscribe if u like,i’d appreciate it a lot! Tons of respect! Lets get our channels to grow!
If you desire to bulk up and get ripped, make sure to Google “SSM Muscle Method”. You are certainly end up getting the appearance you merit.
1. BB bent over row, strict or with body English. 2. Wide grip or V grip cable row. 3. DB row
Im dead with the cringey setups hahaha spider monkey & the background music ����
why the fuck after 4 years break from lift and drugs i can’t even lift 10 kilo and i fucking take dmaa dmha? i done with steroids ������������������������������������������