Fitness Videos

Stronger Back Series: Supinated Grip Low Row

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring another beginner level back exercise called a Supinated Grip Low Row. Don’t worry, just because it is a mouthful to say doesn’t mean it is hard to do!

Why Do a Supinated Narrow Grip Low Row?

  • A Supinated l Grip Banded Pull-Up will work a majority of back muscles, including the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.
  • A supinated grip low row is a good movement for shoulder girdle health and for promoting balance in horizontal pulling and pushing. This is of great importance to those of us who love the bench press.

 How to Perform a Supinated Narrow Grip Low Row:

  1. Sit in front of the Low Row Machine with a straight posture and your feet planted firmly on the foot rests.
  2. Grasp a bar shaped handle with your palms facing the ceiling. Roll the shoulders back and down. This is your starting position.
  3. As you exhale, use the back muscles to pull the handle towards your sternum slowly.
  4. Pause for a second or two, then inhale as you slowly release the handles back to the starting position.
  5. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always,please like and subscribe to this channel to stay up to date on new content,and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Stronger Back Series: Single Arm Bent Over Cable Machine Rows

Hello and welcome everyone to another edition of Fey Fitness! In today’s Stronger Back Series I will be teaching you how to do a beginner level back exercise called a Single Arm Cable Machine Bent Over Row. Don’t let the ridiculously long name scare you away, this exercise is amazing for people of any fitness level to work on their back. However, I especially like having beginners use this exercise as the machine itself provides placement for your legs and arms- thus taking all of the guesswork out of maintaining proper form so you can focus on engaging your latissimus dorsi and other muscles.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

Fitness

Why Do a Single Arm Cable Machine Bent Over Row?

  • Using a cable machine allows you to achieve a greater range of motion and work the back muscles (in this case the latissimus dorsi, rhomboids, lower traps and erector spinae) more effectively.
  • Breaking the exercise up and focusing on one side at a time allows for intense focus to each side of your back individually, so beginners can feel the muscles engaging throughout the movement to work on form and efficiency of movement.
  • Using a machine provides beginner level placement points for the legs and arms- thus taking all of the guesswork out of maintaining proper form so the user can focus on engaging the latissimus dorsi and other muscles.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

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How to Perform a Single Arm Cable Machine Bent Over Row:

  1. Place your right knee and shin on the lower bench of the machine.
  2. Bend forward with a straight back and rest your right forearm on the higher arm rest. Optionally, if the machine has a handle for your right hand, feel free to grasp it for extra stability.
  3. Roll the shoulders down and back. Keep them from creeping up towards the ear during the exercise to maintain proper form and engage the correct muscles.
  4. Use your left hand to grasp the handle on the cable. Engage your latissimus dorsi and use this muscle to draw the cable up towards your torso. PRO TIP: You may feel some tension in your arm as these muscles engage to hang on to the hand grip.
  5. Pause at the top of the movement before slowly releasing the cable back to the starting position.
  6. Repeat for 12-15 reps before switching side to repeat steps 1-5 on the other side of the body.
  7. Continue for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Fitness Videos

Single Arm Bent Over Dumbbell Row: Strong Back Series

STRONGER BACK SERIES:

Fitness

Hello and welcome everyone to another edition of Fey Fitness! Today I am starting a new series on strengthening our back muscles by teaching you how to do a beginner level back exercise called a Single Arm Bent Over Dumbbell Row. Don’t let the ridiculously long name scare you away, this exercise is amazing for people of any fitness level to work on their back.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Single Arm Bent Over Dumbbell Row?

  • Using dumbbells allows you to achieve a greater range of motion and work the back muscles (in this case the latissimus dorsi, rhomboids, lower traps and erector spinae) more effectively.
  • Breaking the exercise up and focusing on one side at a time allows for intense focus to each side of your back individually, so beginners can feel the muscles engaging throughout the movement to work on form and efficiency of movement.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

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How to Perform a Single Arm Bent Over Dumbbell Row:

  1. Find a flat, sturdy bench and place your right knee and right hand on that surface. Your back will be straight and parallel to the ground.
  2. Using your left arm, grasp a dumbbell keeping your palm facing inward towards your body.
  3. Keeping your arm close to the body, use your back muscles to draw the left arm up towards your core. Keep the shoulders rolled back and down away from your ears to prevent injury.
  4. With the back muscles still tightly engaged, slowly lower the dumbbell downwards until the arm is completely straight. This is one repetition.
  5. Repeat this motion 15 times with the left arm before switching to repeat Steps 1-4 on the right side.
  6. Continue for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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Fitness Videos

Reverse Wide Grip Bent Over Barbell Row for Instagram Worthy Back Muscles!

Hello and welcome everyone to another episode of Fey Fitness!

In today’s video I will demonstrate how to perform a reverse wide grip bent over barbell row. I love row exercises. There are oodles of variations you can do to achieve a ton of different outcomes, all dependent on your fitness goals. For example, seated rows or bent over barbell rows are amazing for your back and getting those sexy V-shaped muscles we see on professional bodybuilders. But it’s more than just looks, rows can help strengthen the erector spinae to help keep your spine strong and healthy- which reduces your chances of getting injured while working out or playing a sport.

Some of the main varieties of rows are:

  • Seated
  • Bent Over
  • Yates
  • Pendlay

And some common grips are:

  • Narrow
  • Wide
  • Reverse Narrow
  • Reverse Wide

As you can imagine, changing the stance or grip will affect which muscle groups become the main focus of the exercise. So today we are going to look at the reverse wide grip bent over barbell row. Whew! That was a mouthful to say.

I love the wide grip bent over barbell row because it allows me to hit a lot of different back muscles at once. The muscles you will be working out are: the latissimus dorsi (the middle portion), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae.

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What Grip Should You Use For Rows?

Unfortunately, as you’ve heard before with other health and fitness questions, it depends on your goals. The grip you use, and the width of that grip, will determine whch sections of muscles will be the focus of your exercise. If your goal is to have a broad, wide back that is very well defined, then I recommend narrow grip rows. However, if your focus is a healthy spine and good posture, then wide grip rows would be the way to go.

Or, you can be an all-star and do both! There’s nothing saying you can’t do narrow grip rows one day, then wide grips row on your next back training day. But remember, the amount of total weight you will be able to move could be less when you are doing wide-grip versus with a narrow grip, so don’t let that discourage you.

Next let’s talk about what I call “normal” grip versus reverse grip rows. A “normal” grip is when the exterior of your hand faces outward, and your palms are facing your body. This is the most common type of grip you will see at your local gym, or if you Google this term. Generally speaking, when we talk about the muscles used with this type of grip we are looking at the latissimus dorsi (the outer portion), the middle and upper trapezius muscles and the erector spinae. All of which are great muscles to work for a strong and defined back.

Now let’s look at the reverse grip. This grip has the palms facing outward with the exterior of the hand facing in the direction of your body. The muscles that are generally being worked here are the latissimus dorsi (note that it is the middle portion now being worked), the rhomboids, the lower trapezius, the biceps brachii and the erector spinae. See how we are working different portions of the same muscles? This is why you can do rows one way for one workout, then vary the grip and get a completely different outcome from another workout.

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Reverse-Grip Bent Over Barbell Row

Muscles Used: latissimus dorsi (middle portion), rhomboids, lower trapezius, biceps brachii, erector spinae

  1. Stand with your feet hip-width apart.
  2. Bend the knees and settle into a squat position.
  3. Pick up the barbell with your hands shoulder-width, or wider, apart in an underhand grip (where your palms face outward).
  4. Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
  5. Pull the barbell toward your sternum by raising the elbows up and back. Squeeze your shoulder blades together behind you as the weight is raised.
  6. When the barbell touches your sternum, pause for a second or two before you slowly lower the barbell back to the starting position. When you return to the starting position be sure to not lock your elbows.

Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.

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Wide-Grip Barbell Row

Muscles Used: latissimus dorsi (outer portion), middle and upper trapezius, erector spinae

  1. Stand with your feet hip-width apart.
  2. Bend the knees and settle into a squat position.
  3. Pick up the barbell with your hands shoulder-width, or wider, apart in an overhand grip (where your palms face your body and the back of your hands face outward).
  4. Bend forward at the hip so you have a deep curve in your low back and your arms are hanging straight down from your shoulders.
  5. Pull the barbell toward your sternum/upper abdominal cavity by raising your elbows upward and back. Be sure to squeeze your shoulder blades together as you raise the bar up.
  6. When the barbell touches your sternum/upper abdominal cavity, pause a second or two and squeeze your upper back muscles.
  7. Now, slowly return the barbell to the starting position with arms fully extended, but make sure your elbows are not locked.

Pro Tip: Never let gravity take over as the weight descends. This is how people get injured and have negative impressions of a row exercise. Keep the muscles engaged and strong through the downward portion of the move so it remains as smooth as it was on the upward motion.

If you have Atrial Fibrillation, be sure to monitor how your heart is doing throughout this exercise. The movements shouldn’t spike your heart rate enough to cause an AFib episode, but still be aware of how you are feeling and stop if your heart starts beating erratically or skipping beats.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

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