Oleh Kryvyi Shares His Top 3 Pulling Exercises For Back Muscles

Ukrainian bodybuilder Oleh Kryvyi is riding high after topping the 212 division at the IFBB New York Pro and is headed to Olympia, where he will be pulling out all the stops to display one of the best backs in the business. To achieve this, Kryvyi emphasizes the importance of a great pull workout. Fortunately, for those who want to follow in his footsteps, Kryvyi has shared three exercises for working on your wings.

“A few working sets from today’s back session with my wife,” demonstrated Kryvyi to his almost 80,000 followers on Instagram.

Plate Loaded Standing Incline T-Bar Row

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Standing in an upright position with his upper body supported, Kryvyi stacks the plates and goes heavy on pull day. He concentrates on form before going all out with this move, similar to bent-over rows. This exercise will work your latissimus dorsi (side muscles in the lower back), rhomboids (muscles in the neck and shoulder), and trapezius muscles (upper back, shoulders, and neck). You will also activate surrounding muscles required for stabilization, such as the abdominals, hamstrings, glutes, biceps, and triceps. An excellent time saver, the T-bar row is great for hitting multiple regions of the body with one action.

Plate Loaded Seated Single-Arm Machine Row

A single-sided movement is a great way to fix mobility and strength imbalances by working each limb independently. The natural path of motion offered by the seated row means you will be working both your upper back and shoulders, taxing the lats along the way. From a high seated position, Kryvyi demonstrated strict form by planting his feet and pulling with his arms to reduce strain on his back.

Seated Cable Row

The seated cable row is another great exercise for putting emphasis on the upper back to achieve that much-coveted winged appearance. Notice how Kryvyi keeps his elbows close to the width of his torso so that he is not taking the full load on his arms. The Ukrainian does not rush, making sure to achieve time under tension by making controlled pulls and releases.

Conclusion

By incorporating these exercises into your pull workout, you will be well on your way to developing a strong, broad back. Remember to focus on form and controlled movements to get the most out of each exercise.

FAQs

Q: What is the benefit of the Plate Loaded Standing Incline T-Bar Row?
A: This exercise works multiple regions of the body, including the lower back, neck, and shoulders, and can be an effective time saver for a busy workout routine.

Q: What is the purpose of a single-sided movement in the Plate Loaded Seated Single-Arm Machine Row?
A: Single-sided movements help to fix mobility and strength imbalances by working each limb independently, allowing for more targeted muscle development.

Q: How can I adjust my form to get the most out of the Seated Cable Row?
A: Keep your elbows close to the width of your torso and make controlled pulls and releases to target the upper back and avoid putting excessive strain on your arms.