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Bodyweight rows or Australian pull-ups are among the best calisthenics exercises for building a wider back and bigger biceps. Unfortunately, they are often shadowed by vertical pulling exercises like pull-ups. This is a mistake because rows can offer more muscle and strength potential than pull-ups for many people. You just need to know how to progress and program the exercise.
Wider back and bigger biceps micro workout:
#1 Warm-up with 20 scapular rows for 2 sets.
#2 Perform a total of 30 bodyweight rows, using a level of resistance that challenges you for 8-12 reps. Break up the reps as you need, but rest as little as possible.
#3 Finish with 30 suspension biceps curls broken up in 2-3 sets. Again, rest only as necessary.
Bodyweight training resources:
Progressive & Weighted Calisthenics book on Amazon: cutt.ly/WV4tAaC
Progressive & Weighted Calisthenics book on PDF: reddeltaprojec...
Suspension Calisthenics Book on Amazon: cutt.ly/MKbbWcb
Suspension Calisthenics book on PDF: tinyurl.com/ynq...
NOSSK quality suspension straps: bit.ly/33nlhKq
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