any good tips on Bent Over Rows?

Discussion in 'Fitness & Nutrition' started by crucialkc, Nov 29, 2006.

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  1. crucialkc

    crucialkc the earth is flat

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    Any time I am rowing, I feel like I'm hitting my rear delts instead of my lats. I have tried several different variations including: yates rows, seated cable rows, db rows, bb bent over rows and nothing is working. my lats are my worst body part. anyone got some pointers?
     
  2. TZ

    TZ Banned

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    I have the same problem as you, my lats are basically nonexistent
     
  3. crucialkc

    crucialkc the earth is flat

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    i'm not over exaggerating, either. my body is thick but not wide and it looks weird.
     
  4. PurEvl

    PurEvl going out gassed and not half assed...

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    ya use a hammer row machine, you cant fuck it up
     
  5. DTR rex

    DTR rex New Member

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    +1

    And do some lat pull down if you want to build your lats.
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    bring your hands to a lower point on your torso
     
  7. chizzle

    chizzle New Member

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    Pullups?
     
  8. PurEvl

    PurEvl going out gassed and not half assed...

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    yep, good advice as well...i pull to my hip usually, almost a sawing motion
     
  9. Damnation

    Damnation OT Supporter

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    i've been doing that..but what do you think is better?

    because i'm having the same feeling as the OP...either that or i just don't know how to "flare" them out :dunno:
     
  10. crucialkc

    crucialkc the earth is flat

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    me either. middle/upper back is the only part of my body that isn't thick. i don't get it.
     
  11. crucialkc

    crucialkc the earth is flat

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    when doing barbell rows or seated rows or both?

    also, does any specific grip hit the lats better? (wide/close/supinated/pronated)
     
  12. Cyrus The Virus

    Cyrus The Virus Sha-Sha-Sha-Shiba

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    any vids of a good form DB bent over row? I sucks at them too :wtc:
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    By manipulating hand position and grip width, you can change recruitment patterns in all of your rowing variations.

    Using a supinated (palms-up) grip puts the humerus in an externally rotated position and therefore increases involvement of the lats and teres major. Using a pronated (palms-down) grip, on the other hand, increases involvement of the external rotators and posterior deltoids. A neutral (palms facing one another) grip is the middle-of-the-road position.

    Grip width also merits consideration. The wider the grip, the more you'll recruit the scapular retractors, most notably the rhomboids and middle and lower traps. With a narrow grip, you'll hit the lats and teres major a lot more, as it'll be difficult to really emphasize squeezing the scapulae back when the arms are so close to the body.
     
  14. PurEvl

    PurEvl going out gassed and not half assed...

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    rows work the thickness of the back more then anything, dont try to flare anything, just row and squeeze back from the elbow...best advice i can give you is to pretend you dont have a hand or forearms, the db is attached to your elbow...pull from there.
     
  15. PurEvl

    PurEvl going out gassed and not half assed...

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    if someone could tell me how to make my v3 razor take longer then a 3 second fucking clip i would try tomorrow
     
  16. Cyrus The Virus

    Cyrus The Virus Sha-Sha-Sha-Shiba

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    are we talking standing bent over row or one knee on the bench bent over row?

    which one is better? rowing both DBs at the same time or one at a time?

    :o
     
  17. PurEvl

    PurEvl going out gassed and not half assed...

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    one at a time for me, i usually do it both ways, i mix it up, some from the floor, some from the bench. Depends on my mood. I would do whatever you guys would want to see. Not that i have perfect form but it seems to be working for me and the people i help
     
  18. Damnation

    Damnation OT Supporter

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    it should take more...check your camera settings maybe? if nothing, just make a thread on the main forum.

    also, check your PMs :hs:
     
  19. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Someone told me to pull the weight towards my lower stomach more and I felt it a ton more in my lats after that! Try it out :)
     
  20. PurEvl

    PurEvl going out gassed and not half assed...

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    yes you should pull to your wasit line usually
     
  21. Cyrus The Virus

    Cyrus The Virus Sha-Sha-Sha-Shiba

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    Also is this a shoulder or back day exercise? I never know which day :o
     
  22. crucialkc

    crucialkc the earth is flat

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    def. a back day exercise. thanks for that last post ceaze.. good info there
     
  23. scent of a wookie

    scent of a wookie OT Supporter

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    it's primarily a back exercise
     
  24. Skeletor

    Skeletor Guest

    basically try to keep your elbows at your sides. If you're doing a reverse bench press (obviously that's not the name, but just imagine it) where your elbows are sticking out from your body then that's going to hit more delts (and maybe rhomboids too), keeping your elbows at a low point, ultimately with them on the side of your torso at the end of the rep, will hit your lats more.


    As far as pullups/pulldowns, wide grip hits lats more.
     
  25. Layne Staley

    Layne Staley New Member

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    I just got back from the gym and today was back day.

    The things that work best for me are BB rows, one-arm hammer machine rows, and seated rows leaning forward.

    Leaning forward doing the seated rows and pulling to my waist really makes my lats light up. Also, I really don't get a good lat burn doing onearm DB rows, which is why I use the BB instead.

    I had to experiment with lots of different grips and exercises before I found what works for me.
     
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