Constructing a giant again is a precedence for aggressive bodybuilders, so it’s reassuring to listen to that approach is extra necessary than genetics with regards to including muscle mass. That’s precisely what 2025 Arnold Traditional Champion Mike Sommerfeld’s entice row approach asserts in certainly one of his current Instagram posts, demonstrating the advantages of the back-building transfer for terrific outcomes.
Taking us by the seated entice row machine, the big German defined that this train targets the massive trapezius muscle groups that stretch from the neck and shoulders proper all the way down to the mid again. Rising mass within the trapezius muscle groups will create a dense look and assist to outline your total again, so right here’s find out how to get on board.
The best way to Carry out the Seated Entice Row Appropriately
Demonstrating the small print, Sommerfeld took one other bodybuilder by the motions, advising him to grip the handles on the highest level. “Now, get your chest to the pad,” he defined. “Preserve your elbows up, on a regular basis.”
The defending Arnold Traditional Physique champion defined that the rowing motion ought to be maintained till the handles are way back to potential for max retraction, including that the pad can hold the physique nonetheless when pulling with the arms.
“As you launch the load, open up your shoulder blades,” Sommerfeld suggests. “Stretch them out,” and as you (pull), squeeze them collectively.” For instance his level, the massive man mentioned that when attempting to duplicate these reps, you would think about attempting to crack a peanut between your shoulder blades.” The important thing right here is to open up the again on the prolonged retraction, and to really feel the stretch once more as you come the load. “Stretch the complete vary of movement,” mentored Sommerfeld. “That’s a very powerful half right here.”
Sommerfeld has been using this transfer throughout his 2026 Arnold prep, and famous that as you activate the muscle fibers, that is the place the stimulus to develop large traps begins. “Most individuals pull weight. Professionals construct muscle. Large distinction,” wrote the bodybuilder within the caption accompanying his video. “This motion shouldn’t be about how heavy you go. It’s about place. Scapular management. Vary of movement. And actual contraction,” concluded the champ. “That’s how higher again thickness is constructed.”
To observe Mile Sommerfeld on Instagram, click on right here.
