Back Exercises

3 Unique Uses for the Double-D Handle

Build your mid back with a double-D handle.

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3 Unique Uses for the Double-D Handle

The double-D handle is ideal for working your rhomboids—the muscles between your shoulder blades. But if you’re using the grip only with pin-selected weights, expect to plateau soon—if you haven’t already. Shake up your rhomboid development with these three moves.

Squat Row

Attach the handles to a sled using a chain or straps. Face the sled, grab the handles, and squat low. Pull as you stand up. Back up and repeat.

Pull-Ups

Hang the handle from a chain (like the one used for a heavy bag). Grasp the handles and engage your lats and rhomboids to pull up.

                          

T-Bar Rows

Place one end of a barbell in a corner. Load the opposite end. From a bent-over position, use the handle to pull up the bar.

 

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