Thread: Seated Rows

Can you do chin ups?

I would go with a free-weight row, if I were you.

There are many options, but without getting too obscure there are a few crucial row variations:

-bent over rows: done with a BB or DBs
-DB unilateral bench rows
-close-grip V-bar rows
-supine rows/reverse rows: bodyweight row..like a pullup but much easier
-T-bar rows: spine-friendly variation of bent-over row
-seated row

There are many other variations, but this is what I would call the bread'n'butter of horizontal pulling.

You might find DB unilaterl rows to useful. They're a beginner-friendly lift, as there's not really any setup involved, the lift itself is very simple, and because the bench supports you there's no tricky core coordination and you can lift more than on other variations.

The main problem with seated row as I've observed (and from personal experience back in my beginner, machine-full days) is that most people pull too much with their arms. Being in that comfortable seated position they seem to neglect their form and wind up downplayin their lats role in the pull. I found my seated row form improved drastically after I used close-grip v-bar rows for a while. They're essentially the same movement, only the latter is free weight and much more difficult, as it requires core coordination to maintain a neutral back amidst lifting heavy loads.

maybe your working your biceps too much. i like bent over bar bell rows. always leaving my back sore!

Originally Posted by Phineas

I would go with a free-weight row, if I were you.

There are many options, but without getting too obscure there are a few crucial row variations:

-bent over rows: done with a BB or DBs
-DB unilateral bench rows
-close-grip V-bar rows
-supine rows/reverse rows: bodyweight row..like a pullup but much easier
-T-bar rows: spine-friendly variation of bent-over row
-seated row

There are many other variations, but this is what I would call the bread'n'butter of horizontal pulling.

You might find DB unilaterl rows to useful. They're a beginner-friendly lift, as there's not really any setup involved, the lift itself is very simple, and because the bench supports you there's no tricky core coordination and you can lift more than on other variations.

The main problem with seated row as I've observed (and from personal experience back in my beginner, machine-full days) is that most people pull too much with their arms. Being in that comfortable seated position they seem to neglect their form and wind up downplayin their lats role in the pull. I found my seated row form improved drastically after I used close-grip v-bar rows for a while. They're essentially the same movement, only the latter is free weight and much more difficult, as it requires core coordination to maintain a neutral back amidst lifting heavy loads.

what are close grip V-bar rows?

Originally Posted by cshea2

what are close grip V-bar rows?

i think he is talking about the attachment that is shaped like a v, with your palms facing each other. just a guess though.

Originally Posted by 240PLUS

So, as any smart guy would do is try to kill two birds with one stone and do a shitload of sets at the seated row machine.

Are you calling me stupid?

Originally Posted by cshea2

what are close grip V-bar rows?

V-Bar:

http://www.gymdirect.com.au/scripts/...250&height=250

Close-Grip BB Rows:

Google Image Result for http://www.exrx.net/AnimatedEx/BackGeneral/LVBentoverRowCloseGrip.gif

That's the best link I could find. It's the same lift but instead of T-Bar Lever you use the V-Bar. Prop it in the corner and have at-er'. Just maintain a neutral back. These ones will also strengthen your biceps a little more than shoulder-grip rows.

Deadlifts.

Originally Posted by Phineas

Close-Grip BB Rows:

[url=http://www.google.ca/imgres?imgurl=http://www.exrx.net/AnimatedEx/BackGeneral/LVBentoverRowCloseGrip.gif&imgrefurl=http://www.exrx.net/WeightExercises/BackGeneral/LVCloseGripBentOverRow.html&usg=__rMGHn56IHw2aKl6y vG71Hy7iMis=&h=120&w=160&sz=30&hl=en&start=13&um=1 &itbs=1&tbnid=7IdgT8PuuD_2GM:&tbnh=74&tbnw=98&prev =/images%3Fq%3Dclose-grip%2Brows%26um%3D1%26hl%3Den%26safe%3Dactive%26s a%3DN%26rls%3Dcom.microsoft:*%26tbs%3Disch:1]Google Image Result for http://www.exrx.net/AnimatedEx/BackGeneral/LVBentoverRowCloseGrip.gif[/url

way better

Originally Posted by juggernaut

Deadlifts.

x2

Originally Posted by juggernaut

Deadlifts.

Deadlifts + Squats + Pullups + Rows + Bench + Military Press + Cleans

Originally Posted by Phineas

Deadlifts + Squats + Pullups + Rows + Bench + Military Press + Cleans

that routine alone can put some size on. keep the weight heavy and the reps low.

Bent over rows

Wow! Thanks for the input guys. Bent over rows are the shit though.
Genetics are a bitch! Born with large body parts with the exception of
my arms and forearms. So I got to double back on the arm exercises.

NEVER do curls before rows. Always start with the compound lift/lifts you are trying to maximize so your are fresh and can give them top spot in MAX intensity. Don't do them when you are depleted. Arms are always last part of upper body workout.

don't mean to high jack this thread but since it was posted i thought a follow up question wouldn't be to bad.
Deadlifts + Squats + Pullups + Rows + Bench + Military Press + Cleans

juggernaut, you think one day off is enough break before repeating that routine (assuming you do all those in one day)? i normally take 3 days off before hitting the muscles again but with my old routine i was hitting the muscle harder for longer. ex. 5 sets of 5 flat bench, 4 sets of 6 incline bench, 3 sets of 12 cable cross overs, 3 sets of 15 tricept pull downs. also, are you squating to the floor or parallel? thanks

Originally Posted by airtime

don't mean to high jack this thread but since it was posted i thought a follow up question wouldn't be to bad.
Deadlifts + Squats + Pullups + Rows + Bench + Military Press + Cleans

juggernaut, you think one day off is enough break before repeating that routine (assuming you do all those in one day)? i normally take 3 days off before hitting the muscles again but with my old routine i was hitting the muscle harder for longer. ex. 5 sets of 5 flat bench, 4 sets of 6 incline bench, 3 sets of 12 cable cross overs, 3 sets of 15 tricept pull downs. also, are you squating to the floor or parallel? thanks

That would be one brutal fullbody workout!
I would only do 4-5 heavy compounds on a day, but I think 1 rest day between workouts is fine.

just curious, i know over training can hurt your results pretty badly and it's easy to over train if your a jedi. now, the dark side .........

Squat+deads+Pullups+rows+Bench+militar press+cleans

I think those are all great exercises and should be in your routine, I just think it would hinder your performance if you did them all in one workout. I do an upper/lower split so it's not as brutal.

Seated Rows work for me as a kind of warm-up exercise. I like the stretch of the lower back, and since disc surgery, warming up for me takes a bit longer. Not much of a building exercise, though. Lots of good compound exercises for the back have been mentioned already. As for pullups, I keep away from wide-grips and try to use strict form. Just what works for me.

Originally Posted by airtime

don't mean to high jack this thread but since it was posted i thought a follow up question wouldn't be to bad.
Deadlifts + Squats + Pullups + Rows + Bench + Military Press + Cleans

juggernaut, you think one day off is enough break before repeating that routine (assuming you do all those in one day)? i normally take 3 days off before hitting the muscles again but with my old routine i was hitting the muscle harder for longer. ex. 5 sets of 5 flat bench, 4 sets of 6 incline bench, 3 sets of 12 cable cross overs, 3 sets of 15 tricept pull downs. also, are you squating to the floor or parallel? thanks

I didn't actually post that as a workout session, lol. I just meant those lifts are beneficial for back development, plus everything else. Here's something you could do with it:

Session 1:

Deadlifts
Pullups
Bench
Hang Cleans

Session 2:

Squats
Military Press
Rows
Clean + Press (as in from the ground clean) OR Snatches


Or you could take the cleans out all together, or whatever.

Also, I've done those lifts in one session for a program before, except for cleans. I had six compounds per session, performed three days a week, and I didn't even come close to overtraining.

It all depends on the intensity you're using. If you're maxing out and every set than ya you'll kill yourself, but if you progress your intensity intelligently then this can be a very intensive but productive way to train. Besides, three days a week is plenty of rest time.

AAAANNNNDDD....the better you understand nutrition the more you can push your body like this. I don't need gear. I just need food, and lots of it!

Originally Posted by MDR

Seated Rows work for me as a kind of warm-up exercise. I like the stretch of the lower back, and since disc surgery, warming up for me takes a bit longer. Not much of a building exercise, though. Lots of good compound exercises for the back have been mentioned already. As for pullups, I keep away from wide-grips and try to use strict form. Just what works for me.

I agree. The stretch makes seated rows a great warmup. Same with lat pulldowns. In fact, all compound lift machines are great for warming up. I use to use light leg presses for warmups before leg training. Should start doing that again. You get such a deep, thorough warm up.

Originally Posted by Phineas

I agree. The stretch makes seated rows a great warmup. Same with lat pulldowns. In fact, all compound lift machines are great for warming up. I use to use light leg presses for warmups before leg training. Should start doing that again. You get such a deep, thorough warm up.

word, yah i usually go pretty heavy and do lower reps. In about a week I'm going to do a different routine for two monthes and was thinking of doing
week 1: 10 reps, week 2: 8 reps, week 3: 5 reps, week 4: 3 reps work up to 1RM. Then repeat.
I do vary my reps but i'm not organized about it, so it think this might work better.

Originally Posted by cshea2

word, yah i usually go pretty heavy and do lower reps. In about a week I'm going to do a different routine for two monthes and was thinking of doing
week 1: 10 reps, week 2: 8 reps, week 3: 5 reps, week 4: 3 reps work up to 1RM. Then repeat.
I do vary my reps but i'm not organized about it, so it think this might work better.

Are you planning on deloading after your week of max lifts to give your CNS some down-time?