Smith Machine Rows

Almost Same as the bent barbell row but this time - we use smith machine

Seated Cable Rows

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Single Arm Dumbbell Rows

Place your left knee and left hand on a flat bench with your right leg set firmly on the floor. Lean forward so that your back is flat and parallel to the floor. Grasp a dumbbell in your right hand with your palm facing in toward your body and lift or ‘row’ the dumbbell up and into your outer rib cage area. Return to the start position and repeat.

Incline Bench Dumbbell Rows

This exercise is very similar to the T-Bar rows. Position yourself on an incline bench with your chest lying on the pad. Grab a dumbbell with each hand with your palms facing in letting the dumbbells hang straight down so that your arms are fully extended. Next, lift or ‘shrug’ the dumbbells upward about 8 – 12 inches. Return to the start position and repeat.

T Bar Rows

Two Arm Dumbbell Rows

Stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a pair of dumbbells with an overhand grip. By bending your arms, lift the dumbbells straight up until they touch your upper abdominals. Reverse the movement to lower the dumbbells but do not let them touch the floor until after your last rep.

One Arm Barbell Rows

Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with one hand. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arm fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat for the desired reps to finish the set and then repeat with the opposite arm. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Barbell Rows

The barbell row is one variation of bentover rows and allows you to use heavier weights while working all the muscles of the back. Take care with this exercise and make sure your abs are contracted to protect the lower back as you bend over.