MuscleWiki Logo

  • Plate Pinch Grip Row

    Make sure to keep your elbow close to your body and your core engaged throughout the movement.
    Bend forward at your hips while maintaining a flat back.
    Pull the plate toward your upper abdomen.
    Lower the weight in a controlled manner and repeat.

  • Weighted Chin Ups

    Grab the bar shoulder width apart with a supinated grip (palms facing you). Use a dip belt and the let the weight hang between your legs.
    With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
    Slowly return to starting position. Repeat.
PreviousNext