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Two back FMR (DSR) exercises to experiment with
Spid_Amerzon Spid_Amerzon is offline

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06-09-2013, 06:24 AM
Hi Everyone

I wanted to make this post already for quite some time. Anyway I'm using these back FMR (DSR) exercises for while now and I like them. Although they might feel akward at the beginning.

DSR Rotating Row
Do this exercise standing. Bend arms s.t. the lower arms are parallel to the floor. Now slightly lift the left arm away from the body. With your right hand reach over to the left side and grip your left hand.
Tense your left and right back muscles as well as your right sides chest muscles.
Focus on your right sides back muscles then pull your right elbow out (to the right). As the movment continues start to pull more backwards and less outwards to the right. The movement of your elbow should describe an arc around your torso. Stop pulling when your right elbow is slightly behind your back (depending on flexibility/comfort).
Reverse the movement.
Experiment with the elbow height (angle between body and upper arm).

DSR (Overhead) Pull Across
Stand straight. Lift your arms up overhead. Grip the left hand with your right. Keep a slight bend in your arms.
Tense your left and right lats (as well as your right pec).
Focus on your right lat and pull your right elbow to the right and down. The movement again roughly describes an arc. Keep the hands in front of your body. (The hands and wrist might touch your nose during the movement.) Pull till your right wrist is close to your shoulder.
Now focus on your left lat. Pull out but don't let the left elbow move to far out yet. Slowly raise your right arm. (This part could be turned into an exercise for the right triceps.) You should now be again in the starting position. Now continue pulling with the left side.
This exercise will probably require even more experimentation on your side to make it work for you. Also if you have shoulder problems you might want to only use very light tension for the first few workouts.
Vary the height of your hands to figure out what works best for you. E.g. start with your hands only 2 inches (5 cm) above your head.

Experiment with the exact position/angles as well as the grip for both exercises. You might also want to try to grip a strap rather than gripping the hands.
(Feel free to make up your own names for the exercises.)

Greg: Is the "DSR Rotating Row" similar to the "The Cross Body Row self-resistance exercise" that you mention here?

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Aaron Hoot Aaron Hoot is offline
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06-09-2013, 06:48 AM
Thanks Spid, I will give them a try.

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Greg Newton Greg Newton is offline
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06-09-2013, 08:02 AM

Is this what you are talking about or close to it?


Attached Images
File Type: jpg Crossbody row start.jpg (55.1 KB, 162 views)
File Type: jpg Crossbody Row Finish.jpg (56.1 KB, 133 views)

Last edited by Greg Newton; 06-09-2013 at 08:09 AM.
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Spid_Amerzon Spid_Amerzon is offline

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06-16-2013, 02:52 AM
Hi Greg

Yes, those two pictures show what I was describing as "DSR Rotating Row". (Except for the grip. But that is something one should experiment with.)

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back, dsr, fmr

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