The Sunday News
Simon Gama
“While I will change my training routines frequently to avoid boredom, one favoured routine is the following,” says Simon.
T-BAR ROW. “I really like this machine because it simulates the bent over barbell row movement, but with the chest supported, there is very little strain on the vulnerable lower back area.
I do this exercise to promote increased back thickness, and I’ll make it a point to vary my grip.
For example, I’ll use a close grip to emphasise the belly of the lats and lower lats but a wide grip to focus on my upper back/at tie-in.”
BARBELL ROW. “You can’t really get much more basic than this movement. The bent-over barbell row is essential to your lats and adding width to your entire back structure.
It also has a stimulating effect on your lower back. So as you can see, this one exercise hits just about every muscle in your back. I use a shoulder-width grip on the bar and try to envision my hands as hooks.
This way l’m not subconsciously trying to grip the bar tighter, I’m simply concentrating on pulling the bar up to my upper abdomen using only the power of my lats.
It’s a mental trick, but it really makes a difference.
ONE-ARM DUMBBELL ROW “I keep this movement simple; I remain stationary while I’m bent over, and support my back by placing a knee and my arm on a bench.
I make sure I get a full stretch of the start of this movement by extending the dumbbell as far as possible, then — using just a slight arch of my back, I’ll tighten my lower-erector muscles and then pull the weight up to the lower portion of my chest, using only the power of my lats. I also make sure I hold this fully contracted position for a distinct pause and only then begin to let the weight down slowly — I never let it drop! And there’s no rest between sets. It’s a great exercise for the rhomboids and the middle and lower lats.
LAT PULLDOWN BEHIND NECK. “I will usually finish off my lat work with this movement.
I pull the bar down directly to the back of my neck and my grip is wide, several inches beyond shoulder width.
When I pull down, I’ll flex my shoulders, biceps and back muscles as if I’m hitting a rear double-biceps pose, and like the one-arm rows beforehand — I’ll hold the fully contracted position for a distinct pause before lowering the resistance back to the starting position.”
