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Over 1,000,000 People Transforming Their Lives with Bodyspace

Alex L. Romero
NastyAce05

tracked the workout: WEEK+3+DAY+1+FULL+BODY

ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
EXERCISES / SETS
7 / 37
EXERCISES
7
SETS
37
WORKOUT TIME
02:23
hr min
CARDIO TIME
00:00
hr min
WEIGHT LIFTED
119,682 Lbs.
AKA Mickey
stuff4angel

updated his Fit Post.

Mar 18, 2024

www.forums.t-nation.com/t/the-one-arm-row-you-can-actually-feel/286892 
The One-Arm Row You Can Actually Feel
Gareth Sapstead Make the dumbbell row work even better. Increase the mind-muscle connection with this clever adjustment. The dumbbell row is essential for building a strong back. But what if you just can't feel it, can't get that essential mind-muscle connection? Then you need to change your setup. 
YouTube Short: The One-Arm Row You Can Actually Feel 
The Ipsilateral (Same Side) Dumbbell Row Position your forward leg (where you’ll bear the brunt of your weight) on the same side as your working arm. This is what we mean by ipsilateral, rather than contralateral. By placing your weight mostly over that forward leg and using the opposite side elbow on an incline bench as support, you experience a different sensation compared to the traditional dumbbell row. How does this increase the mind-muscle connection? Essentially, having the same leg forward as the working arm reduces the ability to generate momentum through the pelvis. This forces your back to work harder to execute the row, resulting in a more intense contraction and better engagement. Also, the positioning of the forward leg and arm shortens the distance between the upper arm and the lower back/pelvis, leading to a more concentrated lat contraction. This shortened range of motion allows you to better isolate and engage the lats for more hypertrophy-stimulating sets. In short, you'll feel it. By adjusting your positioning and focusing on proper form, you maximize the benefits of dumbbell rows. Try it!
2 minutes ago |
Mark Keller
sprinkkeller

tracked the workout: Jan. 01, 2024 5:06 PM Workout

ENERGY LEVEL:
Pumped Up!
SELF RATING:
5/10
EXERCISES / SETS
11 / 75
EXERCISES
11
SETS
75
WORKOUT TIME
02:09
hr min
CARDIO TIME
00:00
hr min
WEIGHT LIFTED
316,140 Lbs.
Anita (IG: @anitabefree)
aolson10

tracked the workout: Greg Plitt's MFT28: Arms War Morning Workout

ENERGY LEVEL:
Pumped Up!
SELF RATING:
9/10
EXERCISES / SETS
3 / 4
EXERCISES
3
SETS
4
WORKOUT TIME
00:42
hr min
CARDIO TIME
00:20
hr min
WEIGHT LIFTED
700 Lbs.

tracked the workout: HOME WORKOUT

ENERGY LEVEL:
Pumped Up!
SELF RATING:
8/10
EXERCISES / SETS
1 / 10
EXERCISES
1
SETS
10
WORKOUT TIME
01:26
hr min
CARDIO TIME
00:00
hr min
WEIGHT LIFTED
28,500 Lbs.

tracked the workout: PULL V2 @ 6 (85%)

ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
EXERCISES / SETS
8 / 35
EXERCISES
8
SETS
35
WORKOUT TIME
01:09
hr min
CARDIO TIME
00:10
hr min
WEIGHT LIFTED
28,040 Lbs.
ENERGY LEVEL:
Pumped Up!
SELF RATING:
7/10
EXERCISES / SETS
13 / 29
EXERCISES
13
SETS
29
WORKOUT TIME
00:48
hr min
CARDIO TIME
00:10
hr min
WEIGHT LIFTED
8,185 Lbs.
Jeff Dill
nosuds

tracked the workout: Mar. 18, 2024 23:21PM

ENERGY LEVEL:
Pumped Up!
SELF RATING:
10/10
EXERCISES / SETS
2 / 8
EXERCISES
2
SETS
8
WORKOUT TIME
00:00
hr min
CARDIO TIME
00:00
hr min
WEIGHT LIFTED
0 Lbs.
Brandon.
ChrisPBacon88

updated his Fit Post.

Mar 18, 2024

YUM YUM GET YOU SOME! I LOVE SWEETS! However, sweets don’t love me. Because if they loved me, they would allow me to indulge and not gain 1 lb! 🤣🤣🤣 Happy Monday! Friendly reminder that we are blazing through the year! We are almost 1/4 of the way through 2024! No excuses, get up and make it happen!
34 minutes ago |

added a new profile photo.

3/18/24
3/18/24
Pose:
Other
Weight:
-- Lbs.
Body Fat:
--%
Date Taken:
Mar 17, 2024
45 minutes ago

updated his Fit Post.

Mar 18, 2024

Pull 3/18 Chest supported rows 90 x12 100 x15 110 x 12 110 x 12 110 x 12 5 sersStraight armed standing cable pulldowns Seated close grip supine cable pulldowns 110 x20 120 x 12 130 x 10 120 x 10 110 x 12 5 sets One armed seated cable rows 5 sets ez curl bar preacher curls 5 sets standing curls Farmers walks
48 minutes ago |
Britton
userTXIXULU5H7V

updated his Fit Post.

Mar 18, 2024

When its 3 am youve barely slept and the pre workout thinks you expect me to help you
48 minutes ago |
Joey Yawn
TheJYawn

tracked the workout: 5 Day Dumbbell Workout Split (3)

ENERGY LEVEL:
Pumped Up!
SELF RATING:
7/10
EXERCISES / SETS
7 / 23
EXERCISES
7
SETS
23
WORKOUT TIME
01:01
hr min
CARDIO TIME
00:00
hr min
WEIGHT LIFTED
11,728 Lbs.
Madelein Burger
1wayup

updated her Fit Post.

Mar 18, 2024

3:30 am legs and abs: stretching, 60 crunches, 5x12 leg ext 15kg + 5x20 squats bar, 4x12's front squat 4kg + lying leg curls 15kg, 3x15 lunges 4kg + 3x12 lying leg curls 15kg, 4x20 standing calf raises 4kg, 4 x 12 (each side) step ups 4kg, 3 x 1 min plank, 2x20 knee/hip raise on parallel bar, 30 seated leg tucks, 100 stick twists, 3x10x10x10 ball squeezes, stretching. Happy Tuesday guys 😀👍
1 hour ago |