How to Do Drop Sets for Back Exercises

Video Transcript

"Hello, I'm Kyle Brayer and your next in home back workout will be the drop set. It's performed, you can do it on pretty much any back workout but we're going to do it on a one armed dumbbell row on a bench. So you're going to take the same stance that you were on your one armed dumbbell row earlier. You're going to have your left knee on the bench, your left hand supporting you and your right leg out, posted out. You can have a straight leg or a bent knee, which ever is more comfortable for you. You also want to have it at an angle that's going to allow you to keep your back flat. So you start with a nice heavy weight and then as you progress, you're going to drop the weight down. So we're going to do at least three sets. So let's start here. I keep my elbow in nice and tight as I perform my repetitions. Ideally, you want to look out at about a forty-five degree angle, keeping your back flat. As I start to fatigue I drop the weight all the way down, I move the plate. If you don't have a power block, you can also just grab a lighter weight and do the same exercise. And the same thing, as I start to fatigue I drop the weight again and I continue. And ideally you perform this exercise to failures or until you can't do anymore repetitions. And even though I'm performing many repetitions, I'm exhaling on my way down. I'm sorry. Exhaling on my way up, inhaling on my way down. Exhaling on my way up, inhaling on my way down. That is a bent over row with drop set. "