How do I make sure I do one arm over row correctly?
I am a noob, and I find it too easy and can lift a lot of weight, so I am probably doing something wrong.
How do I make sure I do one arm over row correctly?
I am a noob, and I find it too easy and can lift a lot of weight, so I am probably doing something wrong.
Do lots of reps and let it stretch your lats at the bottom. Should use your back mostly, not your arm or legs.
Keep your elbow close to your body and really concentrate on the contraction of your lat muscle. Google some anatomy pictures/videos if youre not exactly sure where the muscle is and how it contracts/relaxes
If I mentally picture my hand as a hook, and not engage my thumbs, forearm, or biceps, and pull my arm by the elbow, the lat muscles feels engaged. Is this the correct approach?
Yes!
Depends on how much is a lot?
A LOT!
Pull the weight toward your waist and not straight up. This will help you focus on back contraction and not your bicep. Noobs have a problem with this movement.
i burn out my biceps beforehand with curls to get it pumped to a point i cant properly bend my arm anymore to ensure im not using biceps to help
this is genuinely wrong
>I do an iso exercise to ensure I can't do a hard compound correctly.
>dogshit moron advice
i might be wrong, but how does that matter when its not compromising my form? i bend my arm 90 degrees max. how would having fresh biceps benefit me here?
Yes having fresh arms will benefit you.
Would having fresh arms improve your lat pulldown? yes. it's a compound movement.
Would having fresh arms improve your cable row? yes. It's a compound movement.
any evidence to support your claim other than
>iso bad
>compound good
my man? im not talking about doing max weight possible, we are talking about making sure the lat does the work, which seems to be working. the difference between lat pull down and dumbbell row is that the biceps serves no additional function past bending your arm 90 degrees with the weight not even pulling opposite of the direction your biceps pulls it...
You can't maximally load your compound movement if a component of the system (your fricking arm) is exhausted. You won't be able to do as much volume or load if your arm is tired.
Pre exhaustion is known to be moronic.
Compound movements are done first, you finish with isos at the end of your session.
Iso exercises have their place. Just not in this order.
Powerlifter
I'm a bodybuilder.
which part of
>im not talking about doing max weight possible, we are talking about making sure the lat does the work
did you not understand?
the biceps pulls in different plane than the lat. i agree doing quad isolations before squatting would be moronic, but its using the same muscle in the same plane. im still not convinced
Here you go moron. Read a study.
I attached a shiny picture because you seem slow.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763829/
alright, ill have to look more into it
>(you) I prefer to train wrong
yes
the three components of hypertrophy are what?
>mechanical tension (load)
>range of motion
>metabolic stress
If you train with heavier weights you will induce greater mechanical tension and more hypertrophy. We're all here for gains aren't we? Not just chasing a pump.
isnt OP asking how to do it correctly ie using his lat instead of getting his biceps to overtake?
>Additionally, Brennecke et al. (2009) analysed the pectoralis major, triceps brachii and anterior deltoid activation in the bench press alone and in a PE sequence (pec deck fly and bench press) in trained men. The results reported by Brennecke et al. (2009) were similar to Gentil et al. (2007) in that the PE sequence did not increase muscle activation of either the pectoralis major or anterior deltoid muscles, but did increase sEMG in the triceps brachii.
>but did increase sEMG in the triceps brachii.
isnt that proof of what i was saying? its saying the triceps is overcompensating the fatigued pecs, in our case fatiguing the biceps would lead to overcompensation by the lat.
in that study they did pec deck flys followed by bench and measured the activation of pecs you imbecile while they observed increased activity in triceps.
you are the moron
Lets try this again real slow so you can understand.
If you preexhaust a component of a compound movement you won't be able to LIFT AS MUCH, OR DO AS MANY REPS.
If you PRE EXHAUST a muscle in your compound movement you will NOT BE ABLE TO LIFT AS MUCH OR DO AS MANY REPS.
Pre exhausting your BICEP, will keep you from doing as much VOLUME OR LOAD ON THE LIFT. They say "increased EMG activity" yes, the triceps needed to work harder for the already exhausting chest. That is without respect to volume and load which is not mentioned.
2 of the primary factors in hypertrophy.
> volume (metabolic stress)
> load (mechanical tension)
ok, good. now explain why you still talk about muh gainz and hypertrophy when OP is asking about proper technique which and possibly mind muscle connection. i see him at NO point asking about how to MAXIMIZE HYPERTROPHY
with that out of way, do you agree that:
prexhausting your biceps will force you to use your lat which will simultaneously help you realize the proper lat activation during the exercise when the aim is NOT to lift maximum weight but to GAIN AWARENESS OF LAT ACTIVATION?
shit study, this proves nothing
Here you go. Google is hard
https://cdnsciencepub.com/doi/full/10.1139/apnm-2014-0162
>"Therefore, exercise order may be prescribed based on the priority of the RT training goal, irrespective of sequence or muscle group."
I still do most compounds first but trainung an iso that really needs to be brought up early in the workout is better for me. I just have more energy
> (you) I prefer to train wrong
most important queue that works for me is thinking of moving the weight "from your elbows" rather than from your hands. Make sure to tuck your elbows into your side at the end of the movement.
Put both feet on the ground, it's way better
One arm row probably isn't the best lat isolation exercise for a beginner because the biceps can take over. It took me a year of lifting to figure out how to properly engage lats myself. First, learn to spread your lats. That should be the position your lats are in when you're in the stretch position of any lat isolation. Next, understand that your lats don't contract solely in the lateral plane of your body. Their movement opposes that of your chest. As such, your elbow position should be slightly flared just like it is during a bench press. Lastly, keep your shoulders protracted at all times to eliminate your traps from the movement. I found wide-grip pullovers to be the easiest to isolate lats with.
Tripod row, 2 feet off the bench, 1 arm on the bench, row with other arm. It's just the same lift but it doesn't frick your rotator cuff if we're to believe athsneedX
here you go https://www.youtube.com/watch?v=jO5gv181MGg
Pull with your elbow towards your waist. Do not flex your bicep and pull straight up.
>I need help to know I’m activating one of the largest muscles on the body
Do you?
i couldnt do these properly either so now ido either:
1. wide grip pullups
2. 1 arm cable pulls
Natural Hypertrophy has a pretty good video on technique, I definitely started getting a better weighted stretch when I started doing them this way.