Constructing a giant again is a precedence for aggressive bodybuilders, so it’s reassuring to listen to that approach is extra essential than genetics in relation to including muscle mass. That’s precisely what 2025 Arnold Traditional Champion Mike Sommerfeld’s lure row approach asserts in one in every of his latest Instagram posts, demonstrating the advantages of the back-building transfer for terrific outcomes.
Taking us by means of the seated lure row machine, the large German defined that this exercise targets the huge trapezius muscles 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 whole again, so right here’s the right way to get on board.
The way to Carry out the Seated Lure Row Appropriately
Demonstrating the main points, Sommerfeld took one other bodybuilder by means 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 Traditional Physique champion defined that the rowing motion must be maintained till the handles are way back to doable for max retraction, including that the pad can maintain the physique nonetheless when pulling with the arms.
“As you launch the burden, open up your shoulder blades,” Sommerfeld suggests. “Stretch them out,” and as you (pull), squeeze them collectively.” For instance his level, the large man stated that when attempting to copy these reps, you might 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 burden. “Stretch the complete vary of movement,” mentored Sommerfeld. “That’s crucial half right here.”
Sommerfeld has been using this transfer during his 2026 Arnold prep, and famous that as you activate the muscle fibers, that is the place the stimulus to develop huge traps begins. “Most individuals pull weight. Professionals construct muscle. Huge distinction,” wrote the bodybuilder within the caption accompanying his video. “This motion just 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.”
