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Originally Posted by
BlackDoberman
I never even considered doing chest supported rows
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Bent over barbells used to be my bread and butter. But right now if I do a proper workout takes me over a week to recover. Chest supported still hurts a bit but I recover way faster 2 days at most. I may be fortunate by gym has 3 different angles chest supported back machines. As well as a seal row
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Originally Posted by
BlackDoberman
I never even considered doing chest supported rows
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I do 4 sets of 15 of these beginning of every back day. I feel like besides getting the blood flowing it also helps exhaust my bicep a little bit so my back is worked better the remainder of the workout.
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Pull with your Elbows not your hands!!
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Im all about the compound lifts but supported rows have helped me alot more than unsupported
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All is not forgiven...prepare for judgment
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Was just going to say. Watch Seth feroce videos on YouTube. Really had hard time really isolating my last. Getting the mind to muscle connection. And I went with his tips. The next day I was so sore in the last. By believe it or not by actually listening to him changing my grip and going lighter weight on those couple work outs. I really felt huge difference. He even has good way explaining shrugs. How to get that mind to muscle connection. Doesn’t just say now I’m gonna do 4 sets of shrugs with DUMBELLS and leave it at that. He actually gets into detail. Check him out al his videos. He’s legit.
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Great advice here so far. Focus on form and plenty of volume. Be sure to do that least two different rowing movements and a pulldown. Trust me one row is never enough as your rowing muscles can take a beating! I do barbell rows which hit my upper back, then dumbbell rows to really focus on the stretch and squeeze in the lower lat. A third row such as a machine or hammer strength row would be a good finisher for extra volume, then pulldowns for your width which is easy to build. Deadlifts also hit the lats in a unique way too.
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Lot of guys saying go heavier, in my experience u r probably going to heavy & not getting a full contraction & a complete mind muscle connection u r just moving weights.
Snook mentioned Seth Feroce's vids, they r great & he really focuses on mind muscle connection not just moving big weights.
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As others have said I’m a firm believer in compound exercises unless limited because of an injury. I would be focusing on heavy deadlifts, rows, straight leg deadlifts, and pull ups always at the end of my back routine 3-4 sets to failure you will have to start with just body weight at first but can eventually work up to weighted pull ups .
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Originally Posted by
bigjay23
Weighted pull ups I swear by
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Agreed. This is one of the few back exercises that I can count on to get me sore in the right places every time. I like to throw a plate on, go to failure, strip it off and keep going for a drop set.
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