This is an awesome two-pronged drop set technique for building your upper back done using Inverted Rows and a pile of bumper plates sitting on your torso.
It works in several ways...
First, you're doing an actual "weight" drop set in that as you fatigue, you remove plates from your body to lighten the load.
Second, because the plates are stacked on your body and contact the bar at the top, you ALSO increase your range of motion as you decrease the weight.
This makes it effective in two different ways...changing load and range of motion...and really allows you to overload the upper back very strongly.
I've got 160 lbs stacked on my abdomen/chest at the start (the plates shouldn't be stacked on your chest...they should be more towards the stomach, FYI. This is a more stable spot).
Don't use steel plates for this...bumpers only. Steel plates will slide too easily while bumper won't.
The height of the bar is such that I can reach it while lying flat on my back on the floor.
With this height, it allows you to keep your torso horizontal during the exercise very easily, which keeps the plates relatively stable.
To get into position, I've got the plates leaning on the rack post then hug them and roll into position (it's not too hard to manage). You can also have a spotter stack plates on you, if you like.
And even though the stack of plates does wobble a little, your arms actually do a great job of keeping the plates from tipping over during the movement. I didn't have any issues at all with it.
Reach up and grip the bar with an overhand grip.
Then pull up.
I like to pull up until the plates are pushed into the bar at the top to get a stronger contraction.
Keep going until you're approaching failure then let go of the bar and remove a plate.
From that point, just keep doing sets, removing plates as you fatigue, continuing the set until you're going with just bodyweight only.
You only need one round through of this to work your upper back very strongly!
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