03/20/2026
Science-Backed Upper Back Workout!👇 Details below:
- Reverse peck deck (partial range of motion focusing on the contraction): 2-4x20-25 (30 sec. rest)
- Machine or dual cable rows (full range of motion): 3-5x5-8 (1-2 min rest)
- Low to high cable rows with the rope: 3-4 x8-12 with 2-3 sec. stretch each rep (45-60 sec. rest)
For those of you interested in research backing these mechanisms…
This first systematic review concluded that “effective hypertrophy-oriented training should comprise a combination of mechanical tension and metabolic stress,” and the second mentions in it’s abstract that “isometric training at longer muscle lengths produced greater muscular hypertrophy when compared to equal volumes of shorter muscle length training,” supporting my theory that we should hold the stretch every rep (during these stretch-specific movements) for 3-5 seconds.
Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods by the International Journal of Environmental Research and Public Health: https://www.mdpi.com/1660-4601/16/24/4897
Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review by the National Library of Medicine: https://pubmed.ncbi.nlm.nih.gov/30580468/
