It doesn't take the lats away from the exercise. The primary functions of the lats are shoulder extension and shoulder adduction. The rhomboids are the muscles that perform scapular retraction. However, since the scapula is constantly retracted, the romboids remain contracted throughout the entire motion so they are still working even when the scapula remains contracted. At the same time, since the rhomboids are no longer assisting in the pull, the lats must do even more work making the pulls a more effective lat exercise.
I’ve had 2 separate boomers at separate occasions see me doing a heavy lift and feel they need to correct my form because, word for word from both of them, “I was a Marine”.
As someone who was also a Marine, I think it’s absolute cringe and flat out dishonest when boomers (or any vets really) think military service gives them any authority on lifting weights. One because military training does not involve weight training whatsoever, and two because a majority of active duty guys are some of the laziest people when it comes to PT. A lot dudes by their 3rd year struggle to pass their PFTs because they either got too fat and can’t do pull-up, or they smoked their lungs out and can’t run.
I can't even figure out how to row or do pulldowns properly. With Bench I can always squirm out my final reps and it takes everything. Rows are the exact opposite.
You still don't know how to use your lats. When you finally learn, you'll understand.
Try Superman rows with a low incline on a cable tower, using a dual handled rope, or, long looped handle. If you still can't figure out how you need to use lats for that and apply it to other lifts, just accept you'll always have a shit-tier back.
No, I'm serious. My first year of lifting, I had NO idea how to use my lats correctly.
You have to figure out how to consider your arm a simple hook and to NOT use your arm/bicep in ANY action that has you doing pull-ups/pull-downs/rows if you want them to be effective.
That's why I recommed Superman rows. Get a bench, set it on the lowest incline facing a lowest-set cable tower. Put on a long dual handled rope, or, looped handle (see here: https://www.spud-inc-straps.com/product/bodybuilder-towel-strap/)
Now, lie face down on the low incline bench, grab the handles (which should put you at full lat extension if you're far enough back), and row that shit in. You'll find you CAN'T use your biceps for shit, and you'll quickly find how your fricking lats actually work.
The shit you found on israeliteTube is not a real Superman row. You'll need a low incline bench, a cable tower for weight, and the appropriate strap.
rows are extrenely easy at the bottom and hard at the top. Its just pnysicsx the farther the weight from the joint that moves it the harder it will be to lift (on the plane that is x how gravity is y).
This is basic mechanics.
Use machines. The best exercise are straight arm cable pulldowns, since grthe force opposing you there is dictated by where the cable is pointing and your shoulder is at a constant distance from the cable its the best exercise (it has basically different "gravity" since you are not fighting gravity but the weight attached to the cable)
Fix technique
Slower eccentric and possibly slower concentric if you're just heaving with your entire body
Otherwise >more volume >more food
These two points alone even if you don't fix your technique will make you grow
Just picture a low incline bench you'd be lying on, but the same cable tower situation and the same movement. One of the most underrated lat movements of all time. Only problem is when you outgrow the weight stack like I have and need to start finding ways to stack kettlebells on the cable tower weight stack to make it workable.
I've been going to the gym for like 7 years now and I never saw anyone rowing anywhere near 2 plates with strict form
it's always the yates row cope where they're just basically almost standing up straight while having minimal range of motion
it's a hard fricking exercise
The biggest thing for me to be able to use my lats was to actually let my arms hang. That super uncomfortable pinching feeling you get on pull exercises? That's actually a good thing. It's your lats genuinely being retracted. Assisted pullups are amazing for it.
This exercise is literally an attack on the concentric phase of the movement. You literally contract the muscle and rest a few milliseconds before the next repetition.
I'm convinced that everyone who says this is just doing them wrong, because there's literally no other exercise where I feel my back more than in BB rows
The only way to do them right is to do them like that. I used to """"row"""" 100kg until I tried the incline bench version. First time in my life that I noticed back doms like that. Never realized how much cheating I did with regular bent over rows. Bonus points for not putting stress on the lower back.
exercise
A compound exercise is just an exercise using two or more joints. A compound exercise does not necessarily put stress on the lower back. A pullup is a compound that does not stress the lower back.
https://i.imgur.com/ImXjUSe.png
The only way to do them right is to do them like that. I used to """"row"""" 100kg until I tried the incline bench version. First time in my life that I noticed back doms like that. Never realized how much cheating I did with regular bent over rows. Bonus points for not putting stress on the lower back.
There is stress on the lower back. It is just reduced compared to a standing bent over row.
>do strict rows with torso near parallel to the ground, controlled eccentric and stretch etc for infinity volume
feel nothing >do 3 sets of pendlay rows explosively hoisting the most weight possible off the floor while attempting to keep the first few reps strict but using momentum from legs to eek out the last ones
gave me the most brutal lats DOMS I have had in a while, and I do pull-ups 3 times a week
it makes sense when you consider the strength curve of the lift, turns out "cheating" was correct all along
*eats your pussy*
Lie. Black dudes don't give head.
>fat voluptuous lips
>don't give head
ok bro
No point during gang rape
Sure it does, it bothers the shit out of my forearms.
Retract scapula and pull eblows back moron.
You are doing bend over curls like a dummy
*makes all boomers in gym come and give you unsolicited advice on how to do them 'right'*
like this, this is how you do them right
>local gym rapist comes by and grabs you by the ass
And that's the fun of the gym.
What bench is even that high?
Row bench.
>put boxes underneath bench
problem solved dumbo
Keep your scapula retracted.
>take away lats from the exercise
Why?
It doesn't take the lats away from the exercise. The primary functions of the lats are shoulder extension and shoulder adduction. The rhomboids are the muscles that perform scapular retraction. However, since the scapula is constantly retracted, the romboids remain contracted throughout the entire motion so they are still working even when the scapula remains contracted. At the same time, since the rhomboids are no longer assisting in the pull, the lats must do even more work making the pulls a more effective lat exercise.
>rhomboids
and lower traps
You don't keep your scaps retracted on any back exercise doofus.
Why the frick is this universal? Same thing happened to my friend
I’ve had 2 separate boomers at separate occasions see me doing a heavy lift and feel they need to correct my form because, word for word from both of them, “I was a Marine”.
As someone who was also a Marine, I think it’s absolute cringe and flat out dishonest when boomers (or any vets really) think military service gives them any authority on lifting weights. One because military training does not involve weight training whatsoever, and two because a majority of active duty guys are some of the laziest people when it comes to PT. A lot dudes by their 3rd year struggle to pass their PFTs because they either got too fat and can’t do pull-up, or they smoked their lungs out and can’t run.
kek true. they tend to stfu once you row closer to lmao2pl8s
>supposed to be able to row as much as you can bench
>I cant consistently rep over 1pl8 rows
Legit how? I cant even desdlift 250 for good form and i can easily row 1 plate for like 10
I said over 1pl8. When I move up to 155, my form goes to complete shit
When I hit 155 my grip starts to become a limiting factor and I have to make sure I don’t move my body to finish the lift.
I can't even figure out how to row or do pulldowns properly. With Bench I can always squirm out my final reps and it takes everything. Rows are the exact opposite.
You still don't know how to use your lats. When you finally learn, you'll understand.
Try Superman rows with a low incline on a cable tower, using a dual handled rope, or, long looped handle. If you still can't figure out how you need to use lats for that and apply it to other lifts, just accept you'll always have a shit-tier back.
Okay I will give it a go. I have a feeling you are setting me up.
No, I'm serious. My first year of lifting, I had NO idea how to use my lats correctly.
You have to figure out how to consider your arm a simple hook and to NOT use your arm/bicep in ANY action that has you doing pull-ups/pull-downs/rows if you want them to be effective.
That's why I recommed Superman rows. Get a bench, set it on the lowest incline facing a lowest-set cable tower. Put on a long dual handled rope, or, looped handle (see here: https://www.spud-inc-straps.com/product/bodybuilder-towel-strap/)
Now, lie face down on the low incline bench, grab the handles (which should put you at full lat extension if you're far enough back), and row that shit in. You'll find you CAN'T use your biceps for shit, and you'll quickly find how your fricking lats actually work.
The shit you found on israeliteTube is not a real Superman row. You'll need a low incline bench, a cable tower for weight, and the appropriate strap.
rows are extrenely easy at the bottom and hard at the top. Its just pnysicsx the farther the weight from the joint that moves it the harder it will be to lift (on the plane that is x how gravity is y).
This is basic mechanics.
Use machines. The best exercise are straight arm cable pulldowns, since grthe force opposing you there is dictated by where the cable is pointing and your shoulder is at a constant distance from the cable its the best exercise (it has basically different "gravity" since you are not fighting gravity but the weight attached to the cable)
Really? I benched a pl8 for the first time (3x6 only) and my current row is 3x8 160 lbs. I’m very weak and learning about how weak my chest is.
it does a lot, but DYELs can't do it properly and say it's worthless.
OP is the DYEL Black person who needs to stop lifting
Same with deadlifting. But IST thinks that’s a scawy word, so we can’t talk about that
>do pull ups and rows
>dont grow
wtf should I do?
Fix technique
Slower eccentric and possibly slower concentric if you're just heaving with your entire body
Otherwise
>more volume
>more food
These two points alone even if you don't fix your technique will make you grow
train harder or eat more
Try lifting more than the bar, then it'll start working
Here's a similar version to the Superman row
Just picture a low incline bench you'd be lying on, but the same cable tower situation and the same movement. One of the most underrated lat movements of all time. Only problem is when you outgrow the weight stack like I have and need to start finding ways to stack kettlebells on the cable tower weight stack to make it workable.
I've been going to the gym for like 7 years now and I never saw anyone rowing anywhere near 2 plates with strict form
it's always the yates row cope where they're just basically almost standing up straight while having minimal range of motion
it's a hard fricking exercise
The biggest thing for me to be able to use my lats was to actually let my arms hang. That super uncomfortable pinching feeling you get on pull exercises? That's actually a good thing. It's your lats genuinely being retracted. Assisted pullups are amazing for it.
*Does everything*
>tfw did 50kg rows when my BP was 60 and DL 80
Lol, that is 165lbs/75kg(45+10+5) and I can deadlift 550lbs beltless
And I can bench 275lbs paused
And you're also black.
I can pause bench 335lb, row 275lbs and deadlift 650lbs beltless all while being below 180lbs and I’m black. I win
Black person
N
This exercise is literally an attack on the concentric phase of the movement. You literally contract the muscle and rest a few milliseconds before the next repetition.
shouldn't the bar go to his hips instead of chest?
He's just jerking up and dropping it, he has no control and is struggling with every lift
yes, and that's a good thing
>Anon discovers the pendlay row above RPE 6
I'm convinced that everyone who says this is just doing them wrong, because there's literally no other exercise where I feel my back more than in BB rows
The only way to do them right is to do them like that. I used to """"row"""" 100kg until I tried the incline bench version. First time in my life that I noticed back doms like that. Never realized how much cheating I did with regular bent over rows. Bonus points for not putting stress on the lower back.
>bonus points for not putting stress on the lower back
>bonus points for not training lower back
>compound exercise
Literally what
exercise
A compound exercise is just an exercise using two or more joints. A compound exercise does not necessarily put stress on the lower back. A pullup is a compound that does not stress the lower back.
There is stress on the lower back. It is just reduced compared to a standing bent over row.
>vertical pulls
based builders of back thickness and bwidth
>horizontal pulls
great way to hit the inside of your elbows, zero back building benefits
>vertical pulls
correct
>horizontal pulls
you gotta retract your scalpula or use something that supports your chest.
>do strict rows with torso near parallel to the ground, controlled eccentric and stretch etc for infinity volume
feel nothing
>do 3 sets of pendlay rows explosively hoisting the most weight possible off the floor while attempting to keep the first few reps strict but using momentum from legs to eek out the last ones
gave me the most brutal lats DOMS I have had in a while, and I do pull-ups 3 times a week
it makes sense when you consider the strength curve of the lift, turns out "cheating" was correct all along