Especially barbell rows, when done free weight, I NEED to follow them up like a drop set, because they just don't hit my back. I get fatigued and can't continue the set, but unlike dumbbell press or deadlifts or whatever, my penultimate rep moves so easy and my back feels untouched afterwards.
I do the form right, and the weight is manageable and i hit full ROM each time, but it's almost like it's just my bicep getting tired rather than the back I'm trying to target. It's the same with lat pulldowns, even my calves feel more burn afterwards than my upper back.
Could it have something to do with weak muscles in the back in general? Should I go for higher reps like 15-20 rather than 6-8 like i do for other heavy compounds like bench or deadlift?
DYEL, 14% BF, 60KG at 180cm.
 It's All Fucked Shirt $22.14 |
 |
It's All Fucked Shirt $22.14 |
I am the exact same. Frick them, i now do do bicep curls, Deadlifts and whatever else actually works. Come back later for these lagging parts.
you weigh 135 lbs at 180 cm ft and you think you can trust your "feels" to determine whether an exercise is effective or not?
This. Your lats are probably paper thin, no wonder you can't feel them. Focus on good form & getting your numbers, and bodyweight, up
Did you try, straps/chalk? But yeah, go for higher reps.
>I do the form right
> but it's almost like it's just my bicep getting tired rather than the back I'm trying to target. It's the same with lat pulldowns, even my calves feel more burn afterwards than my upper back
>I do the form right
Whenever you are doing back isolation, pull with your elbows. You’re welcome.
bro if you are only 60kg at 180cm you don't have enough muscle development to know what is and isnt hitting or not
I rep your bodyweight on barbell rows as a warmup and I am shorter than you are
Keep doing them! And throw in weighted pullups. I used to only do lat pulldowns and seated rows and my back was lagging behind like crazy. Then i started doing heavy back exercises and my back got huge.
My current top set of barbell rows is 2 plates 6 reps, 3 sets and my back is by far the most impressive muscle group now
Inverted rows with different grips with weight
Pull ups from different grips with weight
You're welcome
Ok Ill be brief you better listen carefully dyel. Ill teach you how to use your upper back.
Right now, seated as you are, pull your shoulders inwards, as if youre trying to touch them to your chin. This is the initial position where you have a barbel in hand.
Now pull your shoulders as far back as you can as if you want to make them touch each other behind your back.
This movement is the entire rom of your back. Its like 10cm distance in total. Touching the bb to your chest involves your arms.
When you have a bb in hand, do only and only this rom. Move the barbel 10 cm up and down just with your back, zero arms. This is the core part of upper back exercises you are skipping by overriding it with arms. Practice this 10cm movement with bb and when you set it in your head, then add your arms to touch the bb to your chest, after doing this motion.
Now go dyel away.
So what's the actual point of doing this instead of just the shrug part for your traps and then pullovers or something for your lats, curls for your biceps, and idk something else for rear delts?
How is doing barbell rows reinventing the wheel?
>what's the point of doing one exercise when you can do four?
i enjoy them cuz i get a great pump out of them and they make me strong af. but my back only started to really grow when i started doing more chest supported rows on the bench with strict form and high reps.
To be fair I get lat activation when I sit back more and bend at the asscheeks rather than hips. If you're stretching your lower back and pushing it out, it's just a lower back excercise.
You're too jacked for them to work from you
dumbbell row is better than barbell row
Kroc Rows hit lats really well. Went from 0 to 5 pullups with them by progressing Kroc rowing ti 42kg 3x5 and not doing anything else for lats.
A croc row is an amrap set with max weight, you don’t do them for a set of five. A set of 25 is a croc row.
Deadlifts+ chest rows, maybe some power cleans and front squats for a heavy leg day.
Because you are dyel.
You should do on cable rows and ring rows focusing on rear delt and scapular movement.
Bent-over rows only once you can deadlift more than 3 plates.
You have my stats from when I was an untrained RuneScape nerd in highschool, stfu, stop trying to reinvent the fricking wheel and keep lifting and eating
The strength curve for rows is dogshit. T-bar it's slightly better but there's a reason every bodybuilder uses machines for back.
>I NEED to follow them up like a drop set
You're cheating during the first set. Try doing Seal rows on a high bench so that you're not cheating by involving leg drive and hip drive in a motion for the muscles in the back. Also, slow negatives (4+ seconds) are essential for all motions.
>i hit full ROM each time,
Full Rom is not necessary for most muscles. For the lats, avoid full shoulder extension since the lats suffer active insufficiency there and avoid full shoulder extension since the lats suffer from passive insufficiency there. For motions like rows, there is no stretch since you are not in that part of the motion. You can go all the way down. Just don't go all the way up to full contraction. Arms almost parallel with torso is good enough.
>but it's almost like it's just my bicep getting tired rather than the back I'm trying to target. It's the same with lat pulldowns
Try moving your elbows instead of the weight. Treat your forearms like chains that the weight is hanging from. Go light for a bit to make sure you can focus on the motion, then build weight back up. You can also try pull-ups if you're able to instead of alt pull-downs. There's also a tendency for many people to cheat with hip extension during lat pulldowns to jerk the weight and you cannot do that with pullups. Just like with rows, slow negatives. If you cannot pull-ups, you can try negative only pull-ups. Get a stool that is tall enough to get you top of the motion for a pullups. Hang for about 4 seconds, then lower yourself slowly for 6+ seconds.
>model uses a curved bar that bonks on the bench reducing rom even further
kek