EXTRA GAINS With Old-School ROWS 

Row row row your gains!

cat row is one of the best to target your outter lats, but you have to be careful since it causes lumbar tension. when doing it in a high pulley lumbar tension is gone, since there're opposite forces working. On one hand, pulley pulling you upside, and, on the other hand, gravity pulling you downside, so it releases lumbar tension very good and it's much more safer. I've tested by my own. To perform it on a high pulley, just lean back, round your back and row using neutral grip, it really target your lats

This is exactly what I did on Tues 4/9/24 for Back: > 12 Pull-ups Super Set to 12 One Arm Dumbbell Rows 50lbs, 30 sec rest. > 11 Pull-ups S. S. to 11 One Arm Dumbbell Rows 55lbs, 30 sec rest. > 10 Pull-ups S. S. to 10 One Arm Dumbbell Rows 60lbs. > Then rest Only 1 min. > 4 sets Front Cable Pull-Downs (All Negative Work) Pull to the chin, then creep very slowly upward. (Only rest for the time that it takes to change the weight, maybe 30 sec) > Then rest Only 1 min. > 4 sets Standing Cable Straight Arm Pullovers, (as little rest time as possible between sets) > ABS :) Then me and GF has 2 Thickazz Rib Eye Steaks and Potato

What are your favorite old-school back rows?