Barbell rows, do they work for you?

[Cobin]

Thanks

Thanks for all your help, good advice from all, I can't wait to give them another try now.

 

[nclifter6feet6]

i usually do mine parallel to the floor, with a slow controlled motion, and holding the bar at bottom of the chest contracting. i dont go heavy maybe aroun 135-185. some days i feel it somedays i dont

 

[theoak01]

i prefer yates type rows with my back arched at 45 degrees and head up like C

 

[PolishHammer1977]

Bar Rows are the best for me, since I can not do deads. Thaibox the hammer should get the credit for describing the proper way that Bar Rows should be done.

 

[Thaibox]

Thaibox the hammer should get the credit for describing the proper way that Bar Rows should be done.

huh

 

[coolcolj]

Pull from the elbows rather than with the hands.

 

[Happyastro]

Dumbbell rows better.

I had the same problem until I shifted to dumbell rows with one side of my body on a flat bench.
I pull up close to me and damn you get a great back work out.

I would also suggest weighted chin ups with a weight backpack.
And of course the dead lift
The rear delt bent dumbell reverse flye is a MUST (It seems to be the best work out for isolating the rear delts and helps with shoulder size ALOT!!)


Mad Mongolian

 

[Cobin]

Re: Dumbbell rows better.

I had the same problem until I shifted to dumbell rows with one side of my body on a flat bench.
I pull up close to me and damn you get a great back work out.

I would also suggest weighted chin ups with a weight backpack.
And of course the dead lift
The rear delt bent dumbell reverse flye is a MUST (It seems to be the best work out for isolating the rear delts and helps with shoulder size ALOT!!)


Mad Mongolian

Do you have a link to the rear delt bent dumbell reverse fly? Or can you describe it?

 

[Happyastro]

Rear delts.

Hey bro,

The rear delts are only a small muscle group but are vital for two reasons; they fill out the shoulder proportion and make you look bigger over the whole upper body (guys with small rear delts usually look round shouldered and often complain their shoulders are small) as the rear delts are needed for the look of shoulder size, and; the extra strength of the rear delts helps to hold the shoulder joint intact as heavy exercises are performed.
It is amazing the number of people who do heavy benches and presses without strengthening the rear of the shoulder. This leads to injuries from shoulder tendinitis to torn pecs.
I see that you want to increase your bench press; you will be surprised at the big improvements in your PB for bench press in just a few weeks of heavy rear delt work.

To answer your question on rear delt single dumbell flyes; it is really the only exercise worth doing, this exercise lets you perform at a great range of motion than using two arms as your back do not cruch together and limit your weight and range of motion; you can also focus more on exercise.
Here is how to do it:
With the dumbell in one hand, bend over at the waist and place the other elbow on a bench.
Keep your back straight and parallel to the floor, and your knees slightly bent, lift the dumbell from the bottom to above your shoulder height. Use a little abit of swing as it help you lift more weight (not too much swing though)

That is how I broke my PB for benching from 290 to 310.
It really helps with looking bigger particularly if you have over developed traps that can make you look bunched up.

Cheers Cobin

Mad Mongolian

 

[Cobin]

Re: Rear delts.

Hey bro,

The rear delts are only a small muscle group but are vital for two reasons; they fill out the shoulder proportion and make you look bigger over the whole upper body (guys with small rear delts usually look round shouldered and often complain their shoulders are small) as the rear delts are needed for the look of shoulder size, and; the extra strength of the rear delts helps to hold the shoulder joint intact as heavy exercises are performed.
It is amazing the number of people who do heavy benches and presses without strengthening the rear of the shoulder. This leads to injuries from shoulder tendinitis to torn pecs.
I see that you want to increase your bench press; you will be surprised at the big improvements in your PB for bench press in just a few weeks of heavy rear delt work.

To answer your question on rear delt single dumbell flyes; it is really the only exercise worth doing, this exercise lets you perform at a great range of motion than using two arms as your back do not cruch together and limit your weight and range of motion; you can also focus more on exercise.
Here is how to do it:
With the dumbell in one hand, bend over at the waist and place the other elbow on a bench.
Keep your back straight and parallel to the floor, and your knees slightly bent, lift the dumbell from the bottom to above your shoulder height. Use a little abit of swing as it help you lift more weight (not too much swing though)

That is how I broke my PB for benching from 290 to 310.
It really helps with looking bigger particularly if you have over developed traps that can make you look bunched up.

Cheers Cobin

Mad Mongolian

Sort of like this?

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRowElbowOut.html