Constructing an enormous again is a precedence for aggressive bodybuilders, so it’s reassuring to listen to that method is extra vital than genetics in relation to including muscle mass. That’s precisely what 2025 Arnold Basic Champion Mike Sommerfeld’s lure row method asserts in one among his latest Instagram posts, demonstrating the advantages of the back-building transfer for terrific outcomes.
Taking us by way of the seated lure row machine, the large German defined that this train targets the large trapezius muscle tissue that stretch from the neck and shoulders proper all the way down to the mid again. Growing mass within the trapezius muscle tissue will create a dense look and assist to outline your complete again, so right here’s how you can get on board.
The right way to Carry out the Seated Lure Row Appropriately
Demonstrating the small print, Sommerfeld took one other bodybuilder by way of the motions, advising him to grip the handles on the highest level. “Now, get your chest to the pad,” he defined. “Hold your elbows up, on a regular basis.”
The defending Arnold Basic Physique champion defined that the rowing motion must 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.” As an example his level, the massive man mentioned that when making an attempt to duplicate these reps, you may think about making an attempt 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 back 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 isn’t 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.