hi everybody thanks for joining John Meadows here and today I'm going to share with you my three favorite types of rose for back development so stay tuned alright so I'm getting are getting ready to show you what my three favorite rose are but I want to know what your three three favourite rose are so comment below let me know what you like to do the most your three favorite rose alright exercise number one row number one this is I call this a one-arm barbell row okay I started doing these before Nationals in 2002 and I noticed they really helped my back my lats to be more specific so I wanted to show you how to do these it's very simple exercise we're using a landline here just as the name implies it's a row so bend down grab the bar row now I'm using 25 pound plates so I get a little bit more range of motion now notice I'm not doing this okay keep your torso level and drive your elbow drive with your elbow now you can also work your upper lats or your lower lats simply by moving your feet so watch this I'm going to move up and watch where hits so moving up see now it's more lower lats now watch what happens when I move my feet back so now it's more rear delts rhomboids and upper lats so depending on what area your back you want to work this is a very flexible exercise so you can move up your feet or move your feet back and you'll hit different parts of your back so that's exercise number one one arm alright row number two this is called the meadows row right I don't remember exactly when I started doing these but I'm gonna guess maybe eight to ten years ago so you can use a t-bar or you can use the land mind we're rowing from this end of the bar so in this situation you want to use straps so your grip doesn't give out right here now just like I said with the one-armed barbell row you can change the part of your back that you're working by simply moving your feet up or moving your feet back so watch this okay lower lat now watch when I move my feet back upper lap upper lasso whatever you want to hit move your feet now again don't twist we're not trying to Train your obliques keep everything steady drive with your elbow and flex your lats this is probably my favorite exercise for just all-out back mass so that's it okay exercise number three these are kettlebell rows now I know what you're thinking why not just use dumbbells the answer is I don't know these just feel better and everybody that I've had try these they say the same thing there's a really good tension in your lats that's kind of hard to explain unless you actually do it so it's just a normal row with a kettlebell and you're driving with your elbows awesome tension in your lats you can change your grip if you want you could go neutral you could even if you want to go a little supinated personally my favorite grip toe is pronated like this those hits your entire back they feel really good just give those a shot I'm telling you you're gonna like them rep range I like to do about 8 reps on those so that's exercise number three those are my three favorite rows to give you a huge back thanks for watching