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The Essentials of Bodypart Specialization: Chest Training

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Rows for Back

Guidelines for all Rowing Movements for the Back
(unless specifically stated otherwise)

  • more often than not, take a shoulder-width grip
  • pull elbows in as close to body as possible throughout (avoid flaring elbows)
  • relax arms and minimize their involvement (push and pull using only the scapula / lats)
  • aim to bring the wrists to the hips, NOT to the ribcage in order to avoid as much bicep involvement as possible (unless stated otherwise)
  • pull through elbows (as opposed to the hands) and avoid ‘shrugging’; pull elbows behind as much as possible at the back (keeping chest up)
  • extend / protract scapula (shoulder blades) on the negative, let shoulders roll forward and allow chest to drop at the bottom (though keep shoulders square and back flat); retract scapula first when beginning the positive (no movement from the shoulder joint).

 

Bent-Over Barbell Row

    Exercise Specific:

  • bend over to about 90º (head looking at the ground) with hips back and knees bent slightly
  • shove feet into the floor to avoid hip sway and shove hands outwards throughout (‘intent’)
  • Variation: for a potentially greater range of motion, perhaps try performing this with straps attached to the bar – attach 2 straps just outside of shoulder-width and perform as above (minus the outward ‘intent’) holding the ends of the straps and ‘rowing’ them as high as possible aiming elbows to the ceiling.

 

One-Arm Dumbbell Rows

Study the body position closely

‘Elbows out’ variation for focus on the rear-delts

    Exercise Specific:

  • always use a neutral-grip unless stated otherwise
  • body position:
       > hold the seat of a bench (set upright if possible) to help stop trunk from sliding backwards; re-shift weight forward every rep if necessary
       > weight should be distributed between the supporting arm and opposite standing leg, none on the knee on the bench
       > shoulder should be directly over the dumbbell at the bottom.
  • angle of hip and knee on bench should be greater than 90º (obtuse angle)
  • shift all the way ‘forward and out’ so the dumbbell is supported by the lat (not the arm)
  • shoulders should remain square with hips and standing leg should be bent slightly
  • avoid any rotation of the torso or movement of the hips throughout
  • ‘shove’ backwards (‘intent’) as if trying to aim your wrist towards your hip to create an extra line of force before contracting the weight back up (try to hold this tension throughout, including on the way back down).
  • For ‘Elbows out’ Variation (Rear-Delt Focus):
       > hold elbow directly perpendicular to torso
       > execute by bringing elbow up and out (move dumbbell across the body almost in the shape of a semi-circle, not diagonally)
       > keep shoulders square and facing the ground throughout – avoid any twisting or swinging.

 

Bent Two-Arm Dumbbell Rows

    Exercise Specific:

  • to get into the starting position:
       > while standing proud prior to beginning the movement, engage the lats by shoving the hands and shoulders behind the torso a little
       > hold this tension and bend forward (pivoting from the hips) to 90º, ideally with head looking directly at the ground
       > shove feet into the floor to avoid hip sway.

 

Alternating Rotating Dumbbell Rows

    Exercise Specific:

  • bend over to about 90º (looking at the ground), hips back, bend knees slightly
  • engage the lats by shoving the hands and shoulders behind the torso a little while shoving feet into the floor to avoid hip sway
  • raise one-arm while simultaneously lowering the other
  • maximize the range of motion at both extremes by rotating the body / spine; ‘pivot’ back and forth in this manner, achieving a full stretch of the shoulder at the bottom with one arm, while simultaneously achieving a full retraction of the opposite arm (bringing the elbow back as far as possible).

 

Prone Supported Rows – Dumbbell / Barbell / E.Z Bar / T-Bar

    Exercise Specific:

  • more chest / less abdomen against the support
  • shove chest into the pad throughout, while simultaneously bringing the shoulders and elbows back as far as possible in the opposite direction (though avoid leaning back)
  • if using a barbell or t-bar ‘shove’ hands up and out (‘intent’).

 

Machine Rows

    Exercise Specific:

  • ideally grab the handles around shoulder-width (not too narrow)stay very slightly in front of vertical with chest firmly against the pad (less abs / stomach) and butt back slightly (shoulders in front of hips)
  • elbows in close to the body throughout (not flaring out)
  • ensure no extension of spine / lower spine (keep abs contracted)
  • think about ‘shoving’ down and out to create more tension (‘intent’)
  • For Eccentric ‘Machine / Supported’ Rows:
       > if available, choose an apparatus that is as close to horizontal as possible
       > begin with the eccentric (get assistance from a spotter); ensure to begin with the weight all the way to the stomach with lats fully shortened
       > really fight against the eccentric.

 

Seated Cable Rows – Overhand / Neutral / Reverse-Grip

Protracted at the bottom

One-Arm Variation (retracted at the top)

    Exercise Specific:

  • torso tall, shoulders in front of hips, keep a little flexion in the hips (no backward lean)
  • bend knees slightly
  • bring bar right the way into the stomach
  • keep cable low and think about ‘shoving’ down throughout (‘intent’)
  • if choosing an underhand or neutral-grip, try to ensure that the hands stay shoulder-width apart and not too narrow to avoid over involving the biceps.
  • If performing with One-Arm: a little rotation once the elbow is right the way back is okay (once wrist reaches the ribcage / hip); finish the rep first though (two separate movements).

 

One-Arm High Pulley Rows

    Exercise Specific:

  • Allow full protraction in the lengthened position.

 

Machine Hammer Low Rows

    Exercise Specific:

  • use a supinated grip
  • drive chest into the pad.

 

45˚ Prone Incline High Cable Rows

Note the cable angle

    Exercise Specific:

  • keep scapula retracted
  • lean forward to 45˚ in the stretched position – it’s okay to slightly sit upright (to about 60˚) in the shortened position.