Not too far from the truth. I did heavy rows this week (100kg) which I can usually do for 12 reps but something felt off that day but I pulled through anyway. Fricking injured myself on my first heavy set. I think back exercises are the most prone to injury because of how you brace your entire body plus they're usually heavy.
yeah stabilization muscles are fricking vital for heavy back lifts and that can only be built with progressive overload.
ive done some stupid deadlifts before that im really glad didnt go wrong. i also popped something in my front deltoid doing pushups of all things and for months and months afterwards i felt hardcore pain in it doing bent over barbell rows, just goes to show theres all sorts of muscle recruitment going on during heavy lifts
why worry about it? even right wing extremists who want eugenics and genocide to be the norm are starting to go out of their way to prevent darwinism from taking place. even if it's not "oh the poor normie moron lifter we should send him money!" it's still you allocating mental effort to it. let this subhuman mongrel moron ruin himself in the gym for vanity and ego, focus on bettering yourself.
Switch to standing 2 points db rows, having your knee resting on the bench puts some strain in your groin area. You'll look like you're taking HWD but hey, beats being that moron with an inguinal hernia
the only thing i dislike about rows is that it's impossible to have a standardized rep, unless you do strict pendlay or seal rows
otherwise they're great
if overall back gains: kroc because of sheer overload
if lats: probably parrillo but they're hard to do with correct technique and the lever row machine might be unsuited for your proprtions
if traps: pendlay if you do them right which means starting the movement by flexing upper back and then arching/contracting upper back while lower back doesn't move
Rotate dumbbell, single arm barbell, supported chest rows etc every 4 weeks or so.
You can do normal barbell rows in your pic after deadlifts/rack pulls.
I'm going out on a limb here and say: "Depends on the person". Figure out how your muscle strands are aligned and do the exercise that gets you the highest ROM.
I love picrel, because it gives me the biggest degree of freedom of wrist rotation. Others hate it. I'm not a fan of cable rows.
Are chest supported rows where you put your knees on the bench bad for gains? It doesn’t feel comfortable for me when I stretch my legs out on the floor. Pic related is what I’m talmbout.
it doesn't matter
Chest supported rows, pull-ups, chin-ups, deadlifts, good mornings, DB Yates row is a favorite of mine.
I'm not a big fan of using my lower back in rows simply because heavy squats, deadlifts and good mornings already tax it adequately.
heavy cheaty rows are cool if you have a dedicated back day and start with them. not that it matters in any way.
Chest supported rows, pull-ups, chin-ups, deadlifts, good mornings, DB Yates row is a favorite of mine.
I'm not a big fan of using my lower back in rows simply because heavy squats, deadlifts and good mornings already tax it adequately.
Are chest supported rows where you put your knees on the bench bad for gains? It doesn’t feel comfortable for me when I stretch my legs out on the floor. Pic related is what I’m talmbout.
I do this and they're the fricking best IMO. haven't tried with knees on the bench.
I don't have a cable and this is probably the best you can do with only free weights.
downside is you need access to heavier dumbbells
Everyone on the Internet told me that overhand Barbell rows are the best, but I barely feel my lats when I do them. I really feel my lats when I do Underhand Grip rows though. Same thing with lat pulldowns.
I like to do single arm machine rows, single arm pull downs, single arm cable rows (high to low), it takes longer but i find its more forgiving on the spine because you are not pinching your vertebrae between your shoulder blades. With single arm your spine has room to move throughout the motion
This. Unless you Black folk enjoy taxing your lower back enjoy have a sub par dl. Did pendlay religously until my gym finally got a seal row bench.
>standing 2 points
Nice double dubs, but what exactly does this mean? Do you have a video/picture?
Just do Helms rows or chest supported rows, it completely take your erectors out of the equation unless your gym has a seal row bench. If they do do seal rows instead.
Personally machines are the best for backwork any and all chest supported machines are great. I prefer close grips on the lat pull down and prefer the widest grip I can on the horizontal cable pull. For back machine exercises I prefer to do rest pause so 1st set xF, pause for 20 seconds tops, 2nd set xF, pause 20 seconds, 3rd set to F; if I have a partner we will do assisted and then negative reps on the final set.
I'd suggest chest supported DB rows, one of my favorites for many years. That, Kroc rows (reminiscing from when Matt was Matt and pre-troonygay days) and 45 degree pulldowns have been solid staples for why I'm wide as frick.
all of them
* except Pendlay rows
Why are Penlday rows bad?
>he doesn't know
No I don't, that's why I asked 🙂
dyel
They aren't if you're not doing
LOL omg I guess I was new to lifting once too
Chest supported
>Rows for back gains
>Support chest to take load off back
Why would you do this?
that only applies to lower back which is the usual limiting factor in most row variations
If you're trying to train your back it's a good thing that your back is the limiting factor.
I do pull ups and frick your mom in the ass most of the time
Do pull outs too, dad.
i like t-bar rows, and meadows/dumbell rows
t-bar and cable
one arm db row
Is it just me or are rows the #1 exercise where normies do something totally moronic in the gym?
>that half rom deadlift to torso drop
Dyels. Guaranteed.
Absolute moron. When it pops he'll never be the same. If you've ever had a disc injury you'd know how moronic that is.
the herniated disc row kek
Not too far from the truth. I did heavy rows this week (100kg) which I can usually do for 12 reps but something felt off that day but I pulled through anyway. Fricking injured myself on my first heavy set. I think back exercises are the most prone to injury because of how you brace your entire body plus they're usually heavy.
yeah stabilization muscles are fricking vital for heavy back lifts and that can only be built with progressive overload.
ive done some stupid deadlifts before that im really glad didnt go wrong. i also popped something in my front deltoid doing pushups of all things and for months and months afterwards i felt hardcore pain in it doing bent over barbell rows, just goes to show theres all sorts of muscle recruitment going on during heavy lifts
would only lift one plate on chest support.
he is pulling over 400 pounds, it might be moronic form but he is strong
>#1 exercise where normies do something totally moronic in the gym
I literally saw someone sit on the lat pulldown backwards before
I've seen some huge people essentially use this as an incline row and it confuses me every time.
why worry about it? even right wing extremists who want eugenics and genocide to be the norm are starting to go out of their way to prevent darwinism from taking place. even if it's not "oh the poor normie moron lifter we should send him money!" it's still you allocating mental effort to it. let this subhuman mongrel moron ruin himself in the gym for vanity and ego, focus on bettering yourself.
Black person waht the frick are you talking about
dumbbell two arm row or one arm row better?
one arm row is better for dumbbells, but double overhand barbell rows are best
I want to avoid more strain on my lower back, as I already do DL. Are sitting cable rows and s 3 point dumbell rows a sufficient replacement
yes
Switch to standing 2 points db rows, having your knee resting on the bench puts some strain in your groin area. You'll look like you're taking HWD but hey, beats being that moron with an inguinal hernia
>standing 2 points
Nice double dubs, but what exactly does this mean? Do you have a video/picture?
the only thing i dislike about rows is that it's impossible to have a standardized rep, unless you do strict pendlay or seal rows
otherwise they're great
Cable row or chest supported row variants like seal rows, unless you aren't Deadlifting then do bent over rows or Yates rows.
Pendleys
Yates
if overall back gains: kroc because of sheer overload
if lats: probably parrillo but they're hard to do with correct technique and the lever row machine might be unsuited for your proprtions
if traps: pendlay if you do them right which means starting the movement by flexing upper back and then arching/contracting upper back while lower back doesn't move
Rotate dumbbell, single arm barbell, supported chest rows etc every 4 weeks or so.
You can do normal barbell rows in your pic after deadlifts/rack pulls.
I have no access to machine, I only have an inclined bench and adjustable dumbbells.
Chest supported rows is my favorite.
I'm going out on a limb here and say: "Depends on the person". Figure out how your muscle strands are aligned and do the exercise that gets you the highest ROM.
I love picrel, because it gives me the biggest degree of freedom of wrist rotation. Others hate it. I'm not a fan of cable rows.
Forgot pic
This feels incredible
what is that, looks like picrel
what makes it any better than a regular row machine?
For a standard barbell row is a closer grip or wider grip better for targeting lats?
closer
it doesn't matter
heavy cheaty rows are cool if you have a dedicated back day and start with them. not that it matters in any way.
Wider hits rhomboids and upper back more
Chest supported rows, pull-ups, chin-ups, deadlifts, good mornings, DB Yates row is a favorite of mine.
I'm not a big fan of using my lower back in rows simply because heavy squats, deadlifts and good mornings already tax it adequately.
Are chest supported rows where you put your knees on the bench bad for gains? It doesn’t feel comfortable for me when I stretch my legs out on the floor. Pic related is what I’m talmbout.
I do this and they're the fricking best IMO. haven't tried with knees on the bench.
I don't have a cable and this is probably the best you can do with only free weights.
downside is you need access to heavier dumbbells
I would think you'd get nothing but a loss of stability from having your feet off the ground.
Bareback rows
cable rows if you have access to them
chest supported if you dont
Everyone on the Internet told me that overhand Barbell rows are the best, but I barely feel my lats when I do them. I really feel my lats when I do Underhand Grip rows though. Same thing with lat pulldowns.
What do u feel ?
I like to do single arm machine rows, single arm pull downs, single arm cable rows (high to low), it takes longer but i find its more forgiving on the spine because you are not pinching your vertebrae between your shoulder blades. With single arm your spine has room to move throughout the motion
I also deadlifts (obviously)
Single arm deadlifts I assume
for me it's the high row.
just comes easy for me.
seated cable rows
every row involving a barbell is egolifting and complete garbage for hypertrophy
you know it´s true
regular barbell row and t bar row
The best? Probably pullups.
OP said row movement, pullups aren't the same. they're based anyway and probably my fav lift along with OHP
what's the distinction that makes pullups not rows
vertical vs horizontal
Low iq
The row targets more upper back while chins do more lats
vertical vs horizontal back pull
Try to make love with a wild sheep, grab by the whool
Seal rows
This. Unless you Black folk enjoy taxing your lower back enjoy have a sub par dl. Did pendlay religously until my gym finally got a seal row bench.
Just do Helms rows or chest supported rows, it completely take your erectors out of the equation unless your gym has a seal row bench. If they do do seal rows instead.
I never do this row because it looks like you’re bending over to be fricked in the ass.
I do Pendlay rows (properly), batwing rows, and pull-ups - which is really just a vertical row.
Yates rows and weighted pullups are unironically only two exercises you need for back.
Whichever you can feel best.For me it's T bar for upper back and cable one arm with a twist for lats.
Snatch pulls and weighted pull ups.
Snatch grip high pulls are my favorite back exercise right now
Personally machines are the best for backwork any and all chest supported machines are great. I prefer close grips on the lat pull down and prefer the widest grip I can on the horizontal cable pull. For back machine exercises I prefer to do rest pause so 1st set xF, pause for 20 seconds tops, 2nd set xF, pause 20 seconds, 3rd set to F; if I have a partner we will do assisted and then negative reps on the final set.
Gorilla rows
Retvrn to monke
For me, it’s the T-bar row with parallel grip
Weighted pullup
I'd suggest chest supported DB rows, one of my favorites for many years. That, Kroc rows (reminiscing from when Matt was Matt and pre-troonygay days) and 45 degree pulldowns have been solid staples for why I'm wide as frick.
For these seated cable rows, specifically to target the traps, should I be using a wide lat bar grip to the chest or a narrow grip?
chest supported t-bar row