MIDDLE BACK DUMBELL ROW
B
Keep back straight and abs tight. Make sure to keep elbow tight to your side and pull all the way up and thru.
TIP: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
A
2011 MR. OLYMPIA PHIL HEATH’S BACK WORKOUT
SIDE BAR:
PULL-UPS 3 working sets of 10 reps BENT-OVER BARBELL ROW 3 working sets of 10 reps REVERSE-GRIP BARBELL ROW 1 warm-up set of 8 reps 2 working sets of 8 reps ONE-ARM DUMBBELL ROW 3 working sets of 8-12 reps CABLE PULL-DOWN (reverse motion) 7 working sets of 10 reps
CHEST BENCH PRESS: Start off in a plank position in front of a cable cord machine. Reach out until you have full extension from the shoulder to the cable cord machine. Make sure you don’t twist your hips during this exercise. Keep your elbow tight to your side and pull all the way through the workout.
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