Bodyweight exercises are among the most effective exercises for building strength and muscle mass. However, for most trainers, the only bodyweight exercises for the back they know are the pull-up or chin-up! While the pull-up is definitely effective, it can be too challenging for some or not challenging enough for others. Also, pull-ups don't fully address the different positions the back is capable of working in. Enter the pull-up row. It gives all the significant benefits of a bodyweight exercise while actually improving on the regular barbell, dumbbell, and cable row by taking the lower back completely out of the movement. Today, you're going to learn four variations of the pull-up row that target the total beginner all the way to the very advanced. Note about rows: it's important with all rowing movements to keep your lower back arched. This position prevents injuries and helps put the lats in their best position for activation.
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