While keeping your back straight. It is important to note that this requires more pelvic and spinal stability to not allow rotation to occur when performing a single. He argues that if you put an asymmetrical strain on your groin, it can give you a hernia. com or visit Gorilla Rows are a great Bent Over Row back exercise variation that target the lats, middle and upper traps, shoulders and biceps. Gorilla Row + Deadlift + Farmer's Walks. How To Do Bent Over Gorilla Rows. Gorilla rows are all about getting low to the ground, kind of like a gorilla, as you lift a set of weights one arm at a time. Helping you get tight abs, firm legs, sculpted arms, and a strong chest. Embed Double KB Gorilla Row into any website. Sum ( Row1 + Row2 + Row3 ) When you finish the third calculation, the value of row has been retrieved 3 times already, and the value of row 2. So, none of these are redundant. I. Learn the explosive technique, embrace burstiness in your routine, and achieve full-body strength. Instructions. Gorilla rows, as one might think, are an outstanding substitute to the typical bent-over, T-bar rows, single-arm dumbbell, & single-arm. Gorilla Row. To perform this exercise, start by placing two kettlebells on the ground shoulder-width apart. “scary” lifts in the gym is improper weight distribution. In-Depth Review of the Gorilla Kettlebell by Onnit Kettlebells. See more🚨🚨 Vintage SuperFan YouTube Membership available for only $2. The Original Gorilla Bow combines the fundamentals of an ancient bow with modern resistance band technology to give you a total body workout. #gorillarows #pendelayrow #kettlebells #exercisedemo #kettlebellworkout This is an exercise video demo of Gorilla Rows📲FREE WORKOUT GUIDE // Grab my FREE He. This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. Package Dimensions: 14. Kettlebell Gorilla Row Benefits Full-Body Engagement. Assume a wide stance with your toes pointing slightly outward. Gorilla rows are a fantastic addition to high-intensity complex training for those interested in metabolic conditioning workouts. Stay Inspired. Let’s get stuck into it. Stand with your feet wider than shoulder-width apart, toes pointed slightly outwards, and hold a kettlebell in each hand between your legs. They also help develop core. DUMBBELL GORILLA ROW. The gorilla row exercise is a variation of the traditional bent-over row, a classic exercise used to target the upper back and lats. It targets the mid and upper back, lats, and shoulders, while your core is put to the test to maintain stability and posture. The gorilla row is named as such because of the stance you take during the exercise. This is different than the standard way with feet closer togethe. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder. WEBSITE: prototypes and pilots to replications and roll-outs, Gorilla is with you every step of the way. Straight Arm Pushdowns – 2-3 x 12-15. Gorilla rows are a very effective lat builder. Gorilla Rows are a great row variation for building back strength. Halle's trainer Peter said to push your hips back and have a slight forward lean with your torso until you feel a stretch in your hamstrings. For those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. It’s often not even the workouts themselves taking huge chunks out of your day either, with commuting to the gym and setting up your equipment meaning a one-hour workout can. 1d. 1 in. ) 3 Supersets 8-12 DB bench press 12 Ring rows C. Keep a slight bend in your. Big fan of those. Here’s. It can also work well as a key movement in a total-body circuit. 84 views, 1 likes, 1 loves, 0 comments, 0 shares, Facebook Watch Videos from Orangetheory Fitness Kensington: The dumbbell gorilla row is a new. This asymmetrical exercise requires you to hold one dumbbell in place either at the upper or lower end of the movement while you lift the weight on your other side. Australian pull up (4 sets until failure) Shoulder Workout. The Bear Row to Gorilla Row is a remarkably adaptable back exercise that can be incorporated into your routine in various ways. (3 per pod). resistance workout. 84 views, 1 likes, 1 loves, 0 comments, 0 shares. T-bar row (3 sets of 10 reps) Gorilla row (3 sets of 10 reps on each arm) Which row is best for upper back? Barbell high rows are perfect for working those upper back muscles, particularly between the shoulder blades. Sin embargo, toma en cuenta que ningún ejercicio es mágico, todo depende de la constancia y de los buenos. Strengthening this muscle group has great protective benefits for overall shoulder health. One of the biggest mistakes people make when it comes to big. With a shoulder width stance, place two kettlebells. ). In Gorilla, the spreadsheet drives the task. Palm on kettle bell toward your lower ribs before bringing it back down t. Gorilla Rows. This is a rare movement that is both a regression for the standard renegade row, and a progression, too. This should put you in a dea. 5 rep dumbbell row. Gorilla Blackback Workout. Whenever people hear the word conjugate, it immediately conjures images of huge, sweaty. The two exercises require a flat back, and the weight touches the floor between reps. Thor’s hammer row. What do gorilla rows work? Back muscles: The primary target of gorilla rows is the back muscles, including the latissimus dorsi, rhomboids and trapezius. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. Neutral grip dumbbell bent over rows. Reps 3 each side. 2. Seated cable rows are a top choice latissimus dorsi exercise due to the pulling movement they offer while simultaneously hitting the biceps and hard-to-hit triceps. The gorilla row exercise, particularly when performed with kettlebells, offers a multitude of benefits for anyone looking to build strength, improve posture and enhance. With a shoulder width stance, place two. Gorilla rows, as you would expect, are an excellent back-builder and a welcome alternative for the common bent-over, T bar, single-arm dumbbell and single-arm dumbbell row that most exercisers rely upon. To learn more email [email protected] Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Build muscle & get toned with SelectTech® Kettlebell how-to videos. This variation has many benefits and you can learn more about this exercise here. The gorilla row is a good choice for those who want to strengthen the middle of the body. El Gorilla Row, es una apuesta segura para conseguir ese cuerpo de verano que todas deseamos. Return the kettelebell to the floor and repeat with the other side. It’s a great compound exercise that works your upper and lower body, as well. The Ballistic Row is a kettlebell exercise you may have never done. This is a fun variation that'll challenge you a little differently than a normal bent-over row. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. Gorilla rows require a little more full body stability than a SA Row with a bench. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. - Gorilla rows - KB marches - Overhead KB marches - KB around the worlds - KB half kneeling rotationals 4 rounds 12 reps each Wearing @tlfapparel new Reset Collection in pistachio 🔗 in bio to shop | code TLF-DEANNAO3. ( 1 ) This movement incorporated your entire body, using your legs and core for stability, compared to a more lat-focused row. 99 per month. . Emmy Wallin is a writer for Jacked Gorilla. Perform three sets of 10 to 12 repetitions on each arm of the Dumbbell Gorilla Row. . But 6kg dumbbell rows, when done. For those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. . See more ideas about workout routine, workout plan, workout. Kettlebell row variations include the double/single kettlebell bent-over row, kettlebell gorilla row, and kettlebell suitcase row, all of which are good options. Gorilla Grow Tent 2x2. This guide to the best lower back exercises should help you narrow down which exercises will work best for you as part of a well-rounded training regime. The kettlebell alternating row is done in a sumo (wide) stance and it creates more stability during the exercise. Nov 16, 2022 - This Pin was created by kk on Pinterest. The gorilla row is a great exercise for people dealing with low back pain. It involves two kettlebells, a deadlift position, and a rotation of the elbows. “It’s a variation of a bent-over row that works the back muscles. They are also great for fixing left-to-right strength imbalances. The muscles worked by the barbell row are also worked by the gorilla row, and you get the added core and spine stability work. Here’s. . 742 Likes, 120 Comments. It’s perfect in a total-body circuit, attacking your back, biceps, and abs, and delivering underrated glute challenge. 22 likes, 7 comments - wellnessbymaxine on September 3, 2023: "轢 GORILLA ROWS轢 #fit #fitnessmotivation #fitnessjourney #fitness #gorillarows #fuerza #str. . This strain is 37% sativa and 63% indica. This is the new workout, which features exercises like Gorilla Rows and Gorilla Curls. . Position the adjustable bench up at 45 degrees and position chest down. Gorilla row (3 sets of 10 reps on each arm) This exercise can be performed with either dumbbells or kettlebells. This is normally corrected by an improved hip hinge. Brett Williams, NASM. 5 x 10. . Gorilla Row Video: How to Perform Gorilla Rows. S. Keep your back flat and avoid the urge to twist your torso. This is cheating, plain and simple. 0 coach Dan Jones #kettlebellgorillarow #kettlebellrow #shortsRowBack Exercise for Lats, Traps, Biceps & CoreGorilla Rows are a great Bent Over Row back exercise variation that target the lats, middle and upper. Se trata de una de las principales tendencias fitness del 2023 y hacerlo adecuadamente como parte de tus rutinas de entrenamiento, permitirá que tengas una figura de reloj de arena. Barbell Bent Over Row. You can also try single arm rows (not alternating) or use exercises like the chop/lift or rotation swings. Other. Jacked Gorilla was founded in 2013, and began publishing. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. Just like with the other Pull Workout, be sure to write this down. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews,. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Sign in. Modality | 48KG Gorilla Rows, 405 x 6 Deadlifts, 125 DB Rows, 80KG Sandbag Clean to Run, 400lb Farmer Sprint. 3. Bend forward as the hip. Here is Chris Heria’s shoulder routine: 1. 62K subscribers Subscribe 734 Share 149K views 3 years ago 1. 12 week kettlebell program summary. Watch. com or visit rows are a very effective lat builder. Instagram: About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. original sound - Cosmic Neighbors. Feet shoulder width apart with two kettlebells or Dumbbells between them. I like the exercise for a number of reasons… it’s single limb, it’s a variation on a row, you can lift big weights, it’s functional and useful in both low and high rep workouts. Hinge at the hips with just a small amount of knee bend. 2 variations - Supported and Floating Shop Wildman Athletica: I use: me on Instag. 4 exercises for an hourglass shape ⏳ when you target your back, it creates the illusion of a snatched waist . Chin/ head in neutral. Push your butt back and hinge forward until your back is at a. Adult females are about 1. Explore. When autocomplete results are available use up and down arrows to review and enter to select. Western lowland adult male gorillas (Gorilla gorilla gorilla) are about 1. original sound - Michelle Mendez. Gorilla row: un ejercicio para desarrollar el core. Exercise #3: Alternating dumbbell gorilla rows, 3 sets of 10-12 reps; Exercise #4: Straight arm cable pullovers, 2-3 sets of 12-15 reps; Exercise #5: Ez-bar curls, 3 sets of 6-8 reps; Exercise #6: Tricep pushdowns, 3 sets of 10-12 reps; Exercise #7: Cable face pulls, 3 sets of 15-20 reps **Use a weight you can perform for 8 reps. Our results demonstrate an independence of the pattern of arcade shape covariation from dental spatial. Pinterest. Workout Warm Up. Row BOTH kettlebells into the hips and HOLD them at the ribcage for maximum scapular packing. Pendlay rows are more like a powerlifting move, which probably makes it better at strengthening your main lifts compared to bent-over rows. Pendlay Rows vs Bent-Over Rows Conclusion. Equipment needed for gorilla rows: 2 Dumbbells; How to do gorilla rows: Hold the weights with a neutral (palms facing) grip; Set your body position – straight, stiff back. . 7 m (66. There’s a danger of developing a hernia when one knee is raised on a flat bench since it puts both legs in an unnatural. The KB gorilla row is an excellent upper body workout that helps build muscular endurance and muscle mass. I suggest doing all your renegade rows before the gorilla rows since the renegade variation is a bit more complex. Task data is provided in long-format (one row per event), whereas questionnaire data can be downloaded in either long format or short-format (one row per participant). P. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. DAX Window functions. Speaking of exercise knowledge, if you aren't as versed in some of the movements, Gorilla Bow offers live and on-demand classes for a monthly charge of. It involves two kettlebells, a deadlift position, and a rotation of the elbows. One-arm dumbbell row (3 sets of 8 to 10 reps on each arm) T-bar row (3 sets of 10 reps) Gorilla row (3 sets of 10 reps on each arm) Do rows make back thicker? Your back is an amalgam of muscles that need to be stimulated from a variety of angles. The Gorilla Row has been widely used in the strength and conditioning industry for. Strengthening these muscles can improve spinal stability and. Next, I want you to perform the Dumbbell Gorilla Row. Gorilla Row. These Gorilla Rows are considered "supported" since my non-working a. 2023: maximus. And as always, with all of your corrective exercises, focus on quality first, not quantity. . Return the bells to the floor. Column (s) to use as identifier variables. 1c. It targets the lower lats, back, and to a certain degree, the biceps (bonus) and is seen as an excellent T bar row alternative. Minute 5: 30s KB OH Carry. When coaching clients, Jeff recommends a variety of movements in. Kettlebell Gorilla Rows. This is normally corrected by an improved hip hinge. Kettlebell gorilla rows are a great way to incorporate a kettlebell into your horizontal pull pattern training, using a neutral grip and rowing from a dead stop on the floor. Great for: Increasing range of motion, resulting in more muscle mass and heavy training for the serratus anterior. Stand slightly behind dumbbells or kettlebells with a wide stance. Single Arm Cable Row. Like. . Elevate your workout with Gorilla Rows. We would like to show you a description here but the site won’t allow us. Apologies if this is a bit of a silly question. Single Arm Dumbbell Row. The second world kettlebell video workout is the Gorilla Blackback workout and has been designed as three progressional level, beginners, intermediate, and advanced. For Endurance. Bend over at the waist and grip the bar with an overhand grip. Here are some benefits of including the kettlebell gorilla row in your fitness routine. The gorilla row is a barbell row variation that has a lifter perform a Pendlay row with either dumbbells or kettlebells, doing them in an alternating fashion. . If you’re using a set of the best kettlebells, position two. A…5. And then you’ll work out five days a week in the last four weeks (9-12). Od czego zacząć? Na co zwrócić uwagę? Jakie są najczęstsze błędy? Tego i wiele innych pora. Bent over rows are a great back exercise that can help build that hourglass shape to mirror a slimmer waist. Nov 16, 2022 - This Pin was created by kk on Pinterest. Attach a rope to the low cable row setup. "We can explosively pull from the floor, and we also have the additional benefit of allowing the elbow to. Static dumbbell bench press. Turn the handles so they. And so, because the one-arm dumbbell row uses an asymmetrical stance, it causes hernias. Rear Deltoids for Health. Alternating gorilla row By Alice Porter. Squeeze your shoulder blades and row both bells toward your rib cage. The kettlebell gorilla row is a compound exercise that targets multiple muscle groups, primarily focusing on the back, shoulders, and arms. For those that have been following Cavemantraining for a while, they know the Silverback Workout which was designed in 2016 and redone in 2018. Versatility is key when it comes to the #1 spot on any exercise list here at Jacked Gorilla! Face pulls, of all the rhomboid stretches and exercises, excel at offering a dynamic stretch and a burn simultaneously. Jump back to a bear plank and begin another rep. What are the benefits of the gorilla row? As mentioned above, this is a compound move, meaning it’s working a number of different muscles at the same time. The Gorilla Kettlebell by Onnit is a uniquely designed kettlebell that is suitable for those who want to try and test different primal kettlebells aside from the classic and simple look. The dumbbell gorilla row is a new exercise you will see on the floor!Deadlifts (3 sets, 8-10 reps) Overhead press (3 sets, 10 reps) Rows (3 sets, 10 reps) Weighted chins (3 sets, 10 reps) Bench press (3 sets, 8-10 reps) The benefits of strength training are seen in this workout routine — the compound exercises will help build muscle mass faster. Gorilla Grow Tent (Most Advanced & Best Overall) 1. The rowing movement teaches our body to engage the core and keep a strong back while pulling anything towards the chest, from a workout to normal daily activities. The elbow pulls out to the side (90 degrees from the body) and in doing so targets the rear shoulder muscle. Return the bells to the floor. Shop. You first pull with one side, and then with the other. You can even use and train torso rotation in single arm snatch. Try this at the end of the workout. 1111/1754-9485. The advantages of kettlebell gorilla rows are difficult to disregard, and for those hoping to build strength and size in their back, these are exceptionally powerful. Thanks to these exercises, your sports performance increases when you engage in many different activities that require core strength (like tennis, soccer, boxing, football, any sport with rotational. This sho. Instagram: Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Questionnaire Builder 2. 1M views. 5 m (59. What you do is hang upsidedown by your legs from a pull-up bar or a sturdy tree branch with a banana in your mouth (unpeeled) while holding a pair of dumbbells (you might want to start light to develop some mind muscle. Kettlebell gorilla rows are a compound movement, meaning it uses multiple muscle groups. Gorilla Rows. The lower fibers pull the scapula down and assist the upper fibers to pull the scapula upward. Gorilla row (3 sets of 10 reps on each arm) Why are bent over rows so hard? 1 no-no for the Barbell Bent-Over Row and it’s probably the most common mistake. Try Gorilla Rows for improved Back and Core Strength 💪🏼 Ideally use Kettlebells for this movement #stronger #strength #liftwithhayley #weighttraining #weightlifting #backday #corestrength #coreworkout #kettlebell #strengthtraining #strengthandconditioning #gymlife #backexercises. 💪Build a powerful back,. Tym razem pokażemy Ci jak prawidłowo wykonać ćwiczenie Gorilla ROW. 3. The reason I prefer this over One Arm Dumbbell Rows is because having one knee up on a flat bench increases your risk of developing a hernia. Gorilla rows are all about getting low to the ground, kind of like a gorilla, as you lift a set of weights one arm at a time. In the Code Editor, you must import gorilla into your script like so: We help. Bird-dog row. Inverted row. Set the kettlebells up infront. Gorilla rows are a compound exercise that works your posterior chain muscles, such as lats, traps, rhomboids, and delts. Jump back to a bear plank and begin another rep. Stay Fit. Gorilla rows are an advanced compound exercise focusing primarily on the back muscles, while also engaging biceps, shoulders, and core. This is usually performed with two kettlebells. Consequently, you will always need a spreadsheet even for the simplest task. Row the weight up so your. Gorilla Rows 🦍 . Perform 3 sets of 10 to 12 on each side. A…The gorilla row is named as such because of the stance you take during the exercise. Shop. Sum ( Row1 ) Running Total Row 2 = List. Press J to jump to the feed. {wearing @DFYNE EVELYNT for 💸} this will work your back, your lats, your core, glutes and hamstring building that ratio we all love ⌛️ There is much more of this inside the workout plan of the RISE by Evelyn #hourglassfigure #hourglassworkout #backworkoutforwomen #fitnessmotivation #gymlifeThis function is useful to massage a DataFrame into a format where one or more columns are identifier variables ( id_vars ), while all other columns, considered measured variables ( value_vars ), are “unpivoted” to the row axis, leaving just two non-identifier columns, ‘variable’ and ‘value’. To get the gorilla effect, you will perform kettlebell rows. Furthermore, with different muscles worked, you get an incredible compound development to assist you with handling all of those strength. To do it, you’ll hinge. This is excellent for building lower-back strength and stability. This exercise involves several joints and muscles working together, making it an effective way to build strength and size in the back muscles. Schedule a call with me to learn more about my online personal training program: Free Training Fo. Gorilla rows involve lifting weights with one arm while squatting like a gorilla. Snatch Grip Deadlifts – 3 x 5 (Leave 2-3 in the tank) Weighted Pullups – 3 x 6-8. Stand with your feet. Do between 4-10 reps of gorilla rows, followed by 4-10 reps of deadlifts, and end with a specific distance for your farmer's walks, like 20 yards. Chest pointing towards the floor, perhaps with a slight incline, slight knee bend; Pull one of the weights up towards your chest, squeezing the shoulder blade in at the topGorilla Blackback Workout. Here’s how you do it…. Do not use fastener schedule if fastener clearances, required staggering and offsetting, or required fastening cannot be met. . 中介绍的内存型时序数据库，并在github公布了其开源实现 Beringei 。. Both positions offer something slightly different for your back. “If you have lighter weights, you can add to the reps to. The Gorilla Row primarily targets the muscles in your back, including the erector spinae, which run along the spine. For the first three rows, Power Query does the following calculations: Running Total Row 1 = List. The Gorilla Team offer personal support, on-demand consultancy and world-class bespoke development, with years of experience providing technical support to some of the world’s leading researchers. rae_fitness suggests doing an exercise referred to as gorilla rows to achieve an hourglass shape. “Gorilla Glue”, also. Having too much of a difference between the left and right side of the body can lead to postural problems and injuries. Demonstration video of a Gorilla Rows. Stand and hold dumbbells at your hips while keeping your shoulder blades tight. Swap dumbbells for a barbell to challenge your grip and stability even further. Y lo hace todo de forma simultánea, con un mismo y simple movimiento . Hinge from the hip until you are able to g. Triple pause db row. Minute 2: 30s Gorilla Rows. Reason Number 2 The Gorilla Row is awesome for back pain: Focuses on the hinge. . The Meadows row uses a landmine set up that hammers the upper back, your grip, and the hard-to-reach lower lats. For tasks this means every relevant timed event (stimuli and responses, for example) in each. This variation can be done as a one arm kettlebell row, or with a kettlebell in both hands. The reason I prefer this over One Arm Dumbbell Rows is because having one knee up on a flat bench increases your risk of developing a hernia. 5. . 3. Dumbbell row with reach. Gorilla Row. Let’s get stuck into it. The Bear Row to Gorilla Row is an especially versatile back move that can fit into your routine in a variety of ways. Chest pointing towards the floor, perhaps with a slight incline, slight knee bend; Pull one of the weights up towards your chest, squeezing the shoulder blade in at the top Start the Kettlebell Gorilla Row with two kettlebells on the floor between your feet. Kettlebell gorilla row. I suggest doing all your renegade rows before the gorilla rows since the renegade variation is a bit more complex. Gorilla rows target the muscles in the back, arms, and core, while strengthening the erector spinae muscles in the spine. We would like to show you a description here but the site won’t allow us. Engaging your legs and glutes, take a big step back with your right leg and tap your right knee to the ground, forming two 90-degree angles with your front and back legs. DUMBBELL GORILLA ROW. Mar 5, 2023 - This Pin was created by Fitness Living on Pinterest. Row the weight up so your. The kettlebell alternating row is done in a sumo (wide) stance and it creates more stability during the exercise. How many degrees should incline bench be? Lie back on an incline bench. Step 1. And to do it, you’ll only need to kettlebells. Gorilla rows, as one might think, are an outstanding substitute to the typical bent-over, T-bar rows, single-arm dumbbell, & single-arm. Nevertheless, I do use the gorilla bow mixed in with body weight exercises given the cornavirus situation. You can mix it with other exercises like renegade rows or deadlifts. Alt. When autocomplete results are available use up and down arrows to review and enter to select. It’s a great compound exercise that works your upper and lower body, as well as your back muscles. . Put the dumbbells in front of you, about hip-width apart. For this. The gorilla row is an alternating bent-over dumbbell row and trains all the same muscle groups as bent-over rows. To learn more email info@degreefitnessseaforth. subscribers . Kettlebell Gorilla Row. Squats, presses, curls, rows and more were easily accomplishable, offering a more controlled motion that's inviting to users, regardless of their knowledge in barbell movements. Shoulders DOWN, into the back pockets. With soft knees flex the hips, drive them back. 5 x 10. One of the biggest mistakes people make when it comes to big. This can be done to increase back. Gorilla Rows "This move is an all-around power move because it challenges your legs, core, arms, and back at once," Longino explains. Minute 3: 30s Battle Ropes. Center and stagger middle row by one-half the required o. The kettlebell gorilla row is a compound exercise that targets multiple muscle groups, primarily focusing on the back, shoulders, and arms. Gorilla rows are all about getting low to the ground, kind of like a gorilla, as you lift a set of weights one arm at a time. Abdominal / Legs LAT PULL DOWNS BENT OVER ROW SEATED ROW SIDE BENDS DEADLIFT. Jala la carga hacia atrás, flexionando el codo. “It’s a variation of a bent-over row that works the back muscles,” says Rose McNulty, a NASM-certified personal trainer.