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Muscle-Building Workout and Diet


Hello everyone… this is the prone row my hands are stuck on the bar; ok they aren’t actually (haha). You’re gonna go through X selected with me being face down the whole time. Stick with me! So this is the prone row. It’s a fantastic exercise for the upper back. We generally do not have it’s a little too Ok, I have to look at you. I’m lying on my side…mmm hello…(jokingly) hello everybody – this is the prone row. We don’t have a lot of upper body pulling activities that are postural endurance
without the lower body involved, Pendlay row off the ground, one-arm row, torso row, dumbbell row, bent over row, etc etc etc… Our feet are planted, or we are using our hips, low back, or bum to stabilize. The great thing around the prone row, the t-bar row, we don’t have to use our lower body, so it isolates an upper pulling activity The downside is that there’s hardly ever any movement where you are completely isolated to the upper body only when your feet aren’t planted on the ground. Don’t forget that… this really is a fantastic supplementary upper pulling. The tempo for it based upon the position, the action, and the angle. Because it’s a simplistic movement, there’s not a lot of tension when my arms are extended. When I’m at the bottom and I begin the repetition, even though it may not look like it, I want to have an active core when I do this. I use the same coaching cue for this position that I would in the FLR (front leaning rest) I want to have my bum slightly engaged, my quads tight, my toes points, and my core engaged. When I take the barbell off and I get into a starting position, the only tension is really my tendons, the length of my muscle that’s taking the load (weight) so I’m not too concerned about the tempo or pause initially in the bottom. You could do it as a little reset, but it’s not a big point that you should be interested in. What you are interested in is when my elbows are the farthest away from my body at the top of making that the most challenging as possible. Most time with the prone row, especially with the cambered bar, so they can get my elbows as high as possible, you want to pull this barbell up until it gets pinned on the machine. That means that you’re pulling the bar to the machine and holding it as hard as possible using your back muscles to keep it pinned in place. The tempo should be a couple seconds down, no pause in the bottom, pull up and pin it in place and hold, and then go back down and release. When you do that action – especially for people who are starting that activity – the other positive thing around this is that with that correct tempo in mind, of two down, no pause (bottom), one up two pause (top), so 2012 (2,0,1,2) The exercise itself tells you who it’s good for, but it also allows us to do a lot of different rep variations. That’s the positive thing around it. You do get some differences in people
that are super powerful and can’t go beyond 20 to 30 seconds (of time under tension), other individuals can go a little longer and get a good effective movement out of it. I love this because you can do you can do challenging doubles, you can do sets of 10, all with those same style of tempo formats. That’s why I really like it. So 2012 (2,0,1,2) is a really good one for this as long as you’re super tight on what 2 seconds is. So, this is what will be my cueing and
two seconds. Toes pointed, quads a little tight my bum is a little bit engaged my core is engaged kind of like an FLR. I remove the bar. I’m gonna pull it up and hold it 1, 2…1, 2, no pause at the bottom, pull it up again and hold it for 1, 2, back down no pause in the bottom. and I would repeat that action 2012 (2,0,1,2). If you have someone that’s watching you, it would be great if they could watch you
from the side and from behind as weird that may sound. The behind action would be great because you can see elevation of both scapula. For myself, I do have one scapula that
actually is more elevated off my thorax than the other for a bunch of different reasons, but it’s important to pick that up. Secondly, you want to see the angle
of the elbow away from the body Think about that, if you’re looking at
someone from up above and they’re doing this, you want to make sure that that elbow action is at almost a 45 degree angle away from the body. So, I don’t want to have this action right in the prone row (elbows forward), and I’m not looking for that action in the prone row (elbows tight to the body). I’m looking for a 45 degree angle position – a good scapular plane is what it’s called. I can get those elbows as high as possible which allows me to use my arm flexors, my lats that want to rotate my arms backwards although it’s fixed in place it wants to rotate me backwards. It wants my scapula to be pulled down my thorax, and it wants my scapula to move closer together towards my spine I get my traps used, rhomboids, lats, biceps, gripping muscles…it’s all used in that full pulling action so indirectly assess those two things; watch someone from behind to see if they have differences in their scapula sizes, raising or rotation, and then ensure they have equality from right to left side As a review for the prone row 2012 (2,0,1,2) as a best tempo. lots of different repetition prescriptions that you can offer for people. As a pattern of movement – if you check my Instagram, @JFitzOPEX I’ve done full guidelines as to how you can effectively do this. Just go back and look it through all my photos; you’ll see a picture of this guy, I go through 10 different points for its effectiveness for pulling, when you want to do it. It’s fairly lengthy which is why I didn’t do it in this individual video. This is a fantastic supplementary exercise for upper pulling. It’s great if it’s paired with an upper body pushing horizontal activity, and it can also be paired with upper back squat barbell activities. I’m not a big fan of front squatting activities with the prone row because we need our lats to be engaged really strongly for a front squat. This can fatigue our lats and take a little bit of instability away from the pelvis. So when you use the upper back – bar loaded on the spine – and just pull down and engage the lats to the low back, it’s a good exercise you can mix with the back squat if people need it. In a lot of cases, pare this with upper body pushing preferably with two arms at once and you’re good to go. That’s the prone row – 2012, lots of rep ranges, great accessory upper body exercise. Make sure you ensure they pin it on the machine every time for 2 seconds; that’s the indication of a successful rep! good luck with it!

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