BARBELL ROWS

[TRAM]

HOW FAR DOES EVERYONE BEND OVER, IVE NOTICED WATCHING OLD SCHOOLERS TRAIN THEY ALMOST COME DOWN PARARELL W/ THE FLOOR SOMETIMES STANDING ON BOX SO THEY CAN DROP THE WEIGHT ALL THE WAY TO THE FLOOR, WERE AS IT SEEMS NEW AGE LIKE COLEMAN FOR EXAMPLE ONLY LEAN FORWARD A LITTLE JUST ENOUGH TO GET THE WEIGHT OUT FROM THERE BODY, WHICH WAY DO YOU GUYS DO THEM AND WHAT HAS PRODUCED THE BEST RESULTS.

[SMILEY FACE]

Re: BARBELL ROWS

i do em like coleman..lean a bit toward the front ..like last nite i did 405 for 5 reps.......
basically i take it as low to my upper knees and take it as high to my belly /stomach

[Phreak]

Re: BARBELL ROWS

the further you bend over and higher you pull, the higher up on your back you will work.

i always try to lean over at 40 degrees and draw the bar just under my belly button, keeping my elbows tight.

[T-Man007]

Re: BARBELL ROWS

the further you bend over and higher you pull, the higher up on your back you will work.

i always try to lean over at 40 degrees and draw the bar just under my belly button, keeping my elbows tight.

Actually the less you bend over the higher you will hit your upper back. That is, if you are using the traditional elbows out method. If you bring your elbows in close to your body you will use mostly lats. As the humerous is extended (brought close to the body like in row exercises) the lats are going to be the primary mover (assisted by the teres major and tirceps brachii long head), regardless of the degree of your bend. If you are keeping your elbows out though (horizontal abduction of the humerous), you will shift the emphasis from mostly lats to partial lats and recruit more of the posterior delt, teres major, infraspinatus, teres minor and triceps brachii long head. As surprising as it may be most people dont realize that the traps have no direct involvement with either of these exercises. This is because the traps do not cross the shoulder joint and therefore it is impossible for them to assist in the movement of that joint. The only role the traps play in rowing exercises in at the point when you retract the scapula (squeeze your shoulder blades together). It is at this point that the traps and rhomboids come into play. The traps are also a stablizer for the back too, this is why deadlifts tend to make the traps sore, because they are being stretched during the exercise.

With that said, the only benefit you will find fron the degree of your bend iwll be the effect on your traps during your squeeze at the top. The less you bend over the more upper trap you will get in the squeeze, the more you bend over the more middle and lower trap you will get in the squeeze. However, the effect on the lats and other muscles is only changed by the position of the humerous during the row.

[Phreak]

Re: BARBELL ROWS

yeah t-man i was speaking in the context of elbows in... i've never done elbows out actually...


but i can directly feel the emphasis change from upper to lower back if i lean over and draw the bar to my lower abs.


after reading what you posted i will try elbows out though- thanks for the info

[Phreak]

Re: BARBELL ROWS

the further you bend over and higher you pull, the higher up on your back you will work.

man i don't know wtf i was saying or why i said it lol.... i meant the opposite, thanks t-man!

sorry- i've had to give up coffee and it's seriously affecting my thinking process lol

[T-Man007]

Re: BARBELL ROWS

man i don't know wtf i was saying or why i said it lol.... i meant the opposite, thanks t-man!

sorry- i've had to give up coffee and it's seriously affecting my thinking process lol

LOL! I've had to give up coffee too, but it was to calm down. LOL

[SMILEY FACE]

Re: BARBELL ROWS

t man gets a good rep point..about time he said something right

[Phreak]

Re: BARBELL ROWS

You must spread some Reputation around before giving it to T-Man007 again.

[TRAM]

Re: BARBELL ROWS

THANKS FOR THE THOUGHTS, T-MAN WHEN YOU SAY ELBOWS IN AND OUT ARE YOU REFERING TO FORWARD GRIP OR REVERSE GRIP?

[SMILEY FACE]

Re: BARBELL ROWS

i like doing forward...dorian used to do em reverse grip

[T-Man007]

Re: BARBELL ROWS

THANKS FOR THE THOUGHTS, T-MAN WHEN YOU SAY ELBOWS IN AND OUT ARE YOU REFERING TO FORWARD GRIP OR REVERSE GRIP?

Well, with a supinated grip (palms up) your are always going to have the elbows closer to the body. However, you can change the emphasis of where it hits the lat by the closeness of your grip. A close supinated grip will put slightly more emphasis on the outside of the lats and a wider supinated grip will put slightly more emphasis on the inside of the lats. It's not a dramatic change either, but it's enough to show a difference if you always use one type of grip over time.

With the pronated grip (palms down) you can really get your elbows out wide. Basically the opposite of bench press, if you so desire. However, with this grip you can still bring the elblows in close to your rib cage and change the grip from close to wide to change the emphasis on lat developement. I got a buddy who's a former Physical Therapist and is a CSCS with NSCA. He has enlightened me on this topic. He also has another exercise caled a scoop row but it's imposible to put into words. It's one of those 'I have to show you' exercises. Between using a close grip and scoop rows I dramatically improved my lower lat developement. I'll have to take a day and get some one to photograph the exercise being done and post it. But don't expect it any time soon. My gym has a 'No Cameras' policy so I'll have to figure out a way to get around the system. It's a new gym and I have no pull.

[TRAM]

Re: BARBELL ROWS

THANKS TMAN, GREAT ADVICES.

[pigmeat]

Re: BARBELL ROWS

when going underhand grip (palms up) i bend over more, and stand up straighter when going palms down...just feels better

[gymdiva]

Re: BARBELL ROWS

I tend to bend over a little further but that's b/c my lower back is more comfortable when I am more flat back than when I am angled up more...