Dumbbell rows will give a different feel though as they isolate more the back and take the lower back and hamstrings out of the movement somewhat. I really like dumbbell rows because I can just focus on training my back without fatiguing my lower back and I can also get more of a squeeze in my lats this way. I used to go very heavy on these in my early stages of training, doing a "starting-the-lawnmower" type of motion to compensate for the huge poundage, but now I make sure to only contract the back and not twist or raise my shoulders more than necessary.
I also realized that jerking the weight when performing single-armed rows is very easy and there are a few ways that you might be doing it and you won't even notice- so I always perform very slow reps. Free-weight rows are both great for back development and thickness. Here is how I would use them as far as reps go. For barbell rows, I like to use them as a power movement if I need one rather than dumbbell rows, so they are good for the 2 to 5 rep range.
However, I usually stick to 5 to 8 reps on barbell rows. I never go too high because you'll find that this exercise will really make your lungs tired before your back! For dumbbell rows, I think you can go higher reps and do more sets of twelve reps or higher if you want to, as you don't have to worry about lungs or posterior chain failing before the back.
I would not use this as a power movement but you can train it in the 5 to 8 rep range too. For barbell rows, I usually will perform 3 to 5 sets. For dumbbell rows, I also perform 3 to 5 sets, but make sure that you do the same number of sets and repetitions for each arm, or you could create an unbalance in strength that you don't want!
Cable rows are different than barbell and dumbbell rows and I separated both variations of the row because cable rows work the back at an entirely different angle. From barbell and dumbbell rows you just can't get the isolation and the stretch that you get from cable rows. Your gym probably has a specific apparatus just for cable rows, so it shouldn't be hard to find it. First, place your feet firmly on the foot pads, evenly spaced out. Then, firmly grasp the handle.
When performing any exercise, you should start with a firm grip, even if you do end up just having the weight off the end of your fingers at the end of a set. Do not have your knees too bent when performing this movement as it could limit your range of motion. Also, you will strengthen the hamstrings by going just short of locking out at the knees.
Next, lean forward with the weight entirely, let the back stretch, then pull the weight to your lower stomach area. I see too many people in the gym just performing partial reps on the cable row, and working more arms than back by simply pulling with the arms and not allowing the back to move. If you want to hit the back from multiple faucets, do not be rigid like this - instead, make sure to lean forward all the way, almost into a pulldown and then pull-up, leaning back to perpendicular with the seat and with the weight at your lower stomach simultaneously.
There are several different handles that you can try for seated cable rows. I think that it is important to find which one you like best and which gives the best mind-muscle connection to the back. For me, the V-bar cable attachment is awesome for cable rows, even if it doesn't hit my back very hard on lat pulldowns. I think the reason that it is so effective is that it is a narrow grip, so it targets outer lats more.
A wide grip bar might work well for you too, though, so try that out. Straight bars with a reverse grip or palms-down grips might also provide a new feeling in the back for you, so just try different things out. Cable rows are really an isolation movement more than anything else. I would not use them for power training as barbell rows are much better for that.
The 5 to 8 rep range is nice on these, but cable rows are also great because you can go to even higher rep ranges without worrying about the back giving out on you before your lats hit failure.
I also like cable rows because they are different than other row exercises so that you can manipulate time-under-tension such as lengthening the negative portion of the movement without letting it distract you from perfect form.
I would perform three sets of eight to twelve repetitions on the seated cable row. So if these are the bread and butter exercises for back training, what are some good ways to combine them all into one single intense day of training per week, or maybe even two?
I am going to go into that in this section. Basically, I always recommend starting with a movement like chins or pulldowns, placing lower rep movements first too. Then I might do my rows after the first vertical pull movement, or alternate between types of exercises. Here are some routine ideas below:. Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. However, there are still some bodybuilders in this past Olympia who stand out due to a particular body part, such as the lats.
Ronnie Coleman's lats are just huge. He might not have an insane V-Taper, but that doesn't mean that his lats aren't big, it just means that his waistline makes them look smaller, an unfortunate illusion.
Ronnie has one of the biggest and strongest backs of all time. His DVD shows him performing repetitions on the barbell row with nearly five hundred pounds! His lats are giant and if his waist was as small as, say, Dexter Jackson's, he would have the best V-Taper in history!
He would likely be 20 pounds lighter for competition weight if he didn't have those huge lats. Mike Sheridan is a bodybuilder who is just working his way up the ranks in the Olympia. To carry out this exercise, do these:. If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!
In our day and age, at-home training is within reach for virtually anyone. On that note, here are some of the workouts that you can incorporate into your at-home lats training routine 6. Resistance bands are perfect for lat exercises at home. They also pose a variety of challenges for your lats as they fire up your muscle fibres. This is why, when you are just starting out, it is advisable to get a lighter resistance band, and as your strength improves, you switch up to heavier ones.
Then, people who are restricted to wheelchairs or those who cannot move around at will can find these resistance bands useful. As a bonus, this workout engages your lats as well as the lower part of your back, hamstrings and glutes. The American Council on Exercise noted that you could use dumbbells to achieve mechanic and metabolic growth of your muscle 2.
How long does it take to get big lats? Your level of commitment to working out will determine that. Try to incorporate the following exercises into your routine to maximize your results:.
One of the simplest techniques to accomplish this is to do a reverse-grip lat pull-down 4. Pull the bar towards your chest while you bend a little. If you pull down your elbows hard, you will feel a deep contraction. In addition to blowing up your upper lats, this exercise improves stability in your lower back. In conclusion, the lats are important for back health, shoulders and proper posture.
They also help to breathe well as the lower ribs are raised, which is one of the reasons why working them is essential. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read.
In both the upward and downward path of the movement there were some small advantages from a muscular recruitment standpoint the the medium grip which seemed to be just right. How to: Load a barbell with weight on the ground and stand close to it, so it nearly touches your shins.
Grasp it with an overhand, slightly-wider-than-shoulder-width grip. With feet shoulder-width apart and arms just outside of the legs, push the hips back as far as possible then bend the knee far enough to reach the bar. From the bottom position with a tall spine, pull the bar from the ground by standing tall and pulling the hips back to your standing position.
Throughout the movement, it's important to maintain a strong posture. Descend down controlling the bar back down to the ground. Fixed moves with both arms can maximize the amount of weight that can move.
This move is a staple in most bodybuilders, athletes, and probably your routine by this point. The great thing about the barbell row is, due to required stability in the spine and core muscles keeping a neutral spine and isometric hamstring activity hinging the hips in a bent position , the action becomes a global pull exercise," says athlete performance and development specialist Curtis Shannon, C.
The movement is versatile, too. Being bent over moving the weight can put added pressure on the lower back, especially if we are already, or begin to, fatigue. How to: Stand next to a loaded barbell set on the ground. Bend your knees slightly and hinge forward so your torso is slightly higher than parallel to the ground, then grab the barbell using an overhand, shoulder-width grip. Look down, not forward. Tighten your core. Hinge upwards, raising your torso to a degree angle with the ground and lifting the barbell.
This is the starting position. Keeping your core tight and your shoulder blades squeezed, bend your elbows and pull the barbell to your lower chest. Aim to keep your elbows at a degree angle relative to your torso as you do this, and try to touch the bar to your ribcage. Lower to the start with control. That's 1 rep. This is one of the first variations novice lifters learn.
You simply hinge forward, place one arm on a bench or rack for balance, and grasp a dumbbell in the other arm. Keep your torso steady as you bend your elbow and use your back muscles to pull the dumbbell up toward your ribcage.
Dumbbell rows involve a host of back muscles, but if you want to focus on your lats here, aim to get a good stretch at the bottom of the motion. How to: Start standing, holding a single dumbbell in your right hand.
Now hinge forward until your torso is nearly parallel with the ground. The goal is to be upright, not so far back, at the end of the movement to get the best contraction. As I said with the pullovers, back exercises are usually controlled more with the elbows than the hands and biceps. So this exercise is what I imagine every time.
I could have gone with a dumbbell pullover, but on this machine, I noticed I could pull more with my elbows. A lot of times, people want to use their hands to pull down on that bar.
Pulling with the elbows is putting emphasis on the lats. So I started doing these back extensions with added weight. You can also do some reps with the plate and then drop it and do some more.
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