2. Exercises for Building Lean Muscle : Bent Over Rows
These are a compound exercise, of course, but they are far more isolated than Dead lifts since they are mostly active on your rhomboids, lats and lower traps. You need a specific type of posture to do bent over rows, which means they will also activate your spinal erectors and your core muscles. Make sure you keep your elbows tightly packet next to the sides of your torso and drive them back. This will provide a more direct stimulus to your lower lats, but when you pull at this angle, you will also use more power, which will let you lift more. Keep away from excessive body motion when you’re performing bent over rows – your range of motion can be cut short, which will make the exercise less effective.