 Ladies and gentlemen, it's Tyler Mike here with the BodyBuilder, Alberta Nunez Pro BodyBuilder. So Nunez here, a lot of bodybuilding, and a good amount of powerlifting both coaching and competing. So something I find that people tend to ignore is accessories, either actually people go overboard with accessories and that's all they do or they totally ignore. Where for powerlifting purposes, I think long term accessories help you in the 2-3-5 year term. You can't do a 4-week cycle of tricep extension, expect your bench to go up, but if you do triceps for 5 years, it's probably going to help. And same thing with back, I find that a big back is going to help you with all 3, it's most bang for your buck like everything else. So Burdo's got his favorite strength exercise, excuse me, Burdo's got his favorite accessory exercise for strength training, and that's why we're here with this dummy. You need some accessories. Just kidding what happens. Yeah, I know you're right, it's a cross sectional area which is a fancy way of saying muscle growth is important to a powerlifter, it's the size of your engine, and it also looks like your armory keeps you safe to a certain extent, right? 100% rehab, pre-hab. Exactly, exactly. But the issue is that it kind of contaminates your training, it gets into the other movements and you want to get the, like you said, the most bang for your buck, right? Yeah, yeah, yeah. If you're doing a close grip, overhead, dumbbells, all this, then your pressing is going to mess up your regular flat bench, which is what we're competing in. I mean, think about what do you do right before the meet? You move some of those out to make them for the main lift. You've got to recover. So even when you're far away from the meet and the priorities are, hey, let's put on a little bit of size in those specific muscles that help a powerlifter, you still don't want them to be too invasive and, you know, overlap with your, with your training, you actually want to get good at. So what I have for you guys today is a very practical movement. Bodybuilders, 90% of them do not know how to row. They suck at rowing. And powerlifters might be worse. Oh my God. What are you doing? Right. So what I'm going to do is I'm going to teach you guys a row variation that is cheat proof. And here's the biggest thing. It creates minimal overlap when it comes to specifically this baby right here. Here glutes. Yeah. You use your back for damn near everything you do, right? So with this movement, minimal overlap. And then also when it comes to actual like research and studies, nothing uses more muscle to turn your back than this movement. And that's what I was going to mention. As you mentioned to me that horizontal or vertical pulling is good. It's great to do some chin ups, pull ups, lap pull downs, but a row is going to hit more, again, bang through your buck priority. Yep. Yep. Yep. So yeah, let's get to it and show you guys how we do it. So we went to a gymnastics gym. We got rings. Something like a TRX. You mentioned put works. And even just a barbell wedge in a rack around hip height may work also. Yes. Yes. Yes. This is great because each scapula kind of gets to do its own thing. And it's very straightforward. So basically when it comes to your feet, the further back you are. There we go. Yeah. So the further back you are, the harder, the easier it's going to be. Further back, the easier it's going to be. As you bring your feet forward, it gets harder. Now even harder. And then if you want to, if you, if you are, chances are an intermediate ish power you're probably going to have to elevate your feet. Let's show them what that variation looks like. And then just sort of flip it around. Yeah. And then maybe just two like pulling points. Like I said, like a elbow, cue or pinky, cue or whatever. Somewhere in there. Perfect. So most of you guys are probably going to have to use something like this because you guys are strong enough to. So key points for the full inverted row is going to be you want to be in a plank position. So you don't want lazy hips. You want to squeeze your glutes being in a decently plank position. And then upon starting the row, you're going to see that whether it be the bar or these rings, it kind of gets away this way. And this is kind of where it gets a little specific to power lifters. What do you guys do when you guys bench press, when you guys deadlift? You guys smash into your armpits. Yeah. So it's a nice little cue that actually helps you out on other lifts. That's a great cue. Shoulders away from your ears or shoulders over your armpits. Yup, yup, yup. So you started with this and then you row. What about grip? Do you care one better than the other? No, I would say, you know, this grip is probably best for those. Just take away the arms. Yeah, yeah, definitely. This will do. And you'll see here, very planked. Let me hit this straighter. And you'll see there's no cheating on this movement. There's no cheating. So, you know, if you get a big do that, you know, maybe bench presses someone to 300s, you might only be able to get 10, all right? So once you get to the point where, hey, let's just say it's getting not so practical with the reps, what can you do? You can start putting a plate on you and, you know, add on from there. But again, super practical. You can do this anywhere. If you can cheat this row, I love to see how you do that. But then you have a rep range. With rows, I'd say anything under 10 kind of gets ugly for power lifter. I like to get the volume and the higher rep ranges. Yeah, and get that strength elsewhere. Yes, yes, because, you know, there's enough structural trauma happening in other movements. We want to keep this like almost like a long massage, right? Yeah, this is perfect because a lot of times I've done a couple of videos on squat every day and squat every day got popular because weight lifters, their squat is almost like, in my opinion, power lifters back. Yes. So we could do something like this, three, four, as we build up five times a week, two or three sets, build that volume, build that hypertrophy. Guys, check out Alberto in the description below. Appreciate you. Go get jacked.