rangers97

what is your preferred hand position for the barbell row? Is it palms facing down, palms facing up or neutral (as in putting a small "V" handle around a barbell, straddling the barbell and rowing that way).

Also, I have a question about the hand position on the row. What is the difference in the muscles worked between doing a wide grip (aka same width as your bench press would be) as opposed to a narrow grip (like machine low pully rows)?

lilguy_bigdream

i like having my palms up but having them down doesnt bother me so i just switch the way i do them for every set... seems to work just fine..
for the row do the same thing just do a different tye each set (wide grip one set close then next etc.) i do the same thing with chinups

ponyboy

All of them for variety but if training for power (6RM or less) then palms down.

And as for grip variance, a good rule of thumb is that the farther apart your hands are, the farther outside on your back it emphasizes - ie wide grip hits lats harder, close grip hits more mid trap and rhomboids.

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rangers97

I thought it was a myth to hit different parts of muscles with different grips?? maybe I am wrong, but, is there a huge difference in doing a wider grip barbell row vs. a pully row? If you are pulling 250 pounds on a pully row, I'd have to imagine your back will get bigger and stronger??? and I guess chins and stuff like that can take care of your lats a bit won't they?

rangers97

i tend to think that as the weights get heavier, your form on a bent over row goes down. It is hard to bend over past 45 degrees with over 200 pounds on the bar, so maybe your back isn't taking the brunt of the movement, maybe your rear deltoids and biceps are taking over. (imagine this with me for a second if you would...)


now, if you did a strict form cable row, with your back perfectly upright, will this be more beneficial for your back development?? I only ask because on my current program, there is only room for one type of rowing movement per week, and I am debating over whether to use the barbell row with "loose" form or the cable row with stricter form

thanks

LAM

I alternate back workouts doing bb rows with a underhand grip at about a 60 degree angle then the next workout I use the v handle around a bb and repeat...

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Flex

actually, the wider your hands are, the more inside of your back gets hit.

you can bring your elbows only back so far with a close grip (until the handle reaches your stomach...thus hitting the outer back/lats). with a wide grip, you can bring your elbows back even farther stressing the middle back.

personally, i've changed to an underhand grip for a few reasons.

numero uno, i've made progress like never before. secondly, i use much less shoulders with an underhand grip.

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Flex

the keys to rowing are as follows:

1. concentrate on pulling with your back, not arms/shoulders
2. keep your shoulders "down" as possible. in other words, if your standing up, its almost like your trying to reach your the sides of your feet while not bending over. in other words, physicall pull your shoulders down as far as you can. then keep them down as you bend over to do rows. (gets the traps outta the picture)

other than that, row your ass to a mountanous back.....

FLEX

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19-chief

all 3 are great... i use a different grip each time i'm doing a pulling movement... rows and pull-ups/pull-downs... anything to pack it on!

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Mudge

Pronated overhand grip for me, I used to do supinated curl grip style some time ago.

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CowPimp

You're not hitting different parts of a muscle. The back is made up of a lot of muscles.

I alternate between the two. When I do bent rows parallel to the floor, I use a pronated grip. I also do Yates rows, during which my body is at about a 45 degree angle to the floor, and I use a supinated grip.

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rangers97

Personally I've found Yates's style barbell rows build up the most size & strength.


You start out standing up right holding the bar with the palms facing down, bend your knees slightly & then slightly bend over but not completely.

This builds up very good back thickness & does not put strain on your lower back.

Many of the big boys steroid enhanced & natural I've seen perform their barbell rows in this manner.

Then t-bar rows or 1-arm rows, & Lat pulldowns for width.

P-funk

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Johnnny

Watch Dorian Yates's Blood N' Guts video & you will see what I am referring to.

I've found the more bent over you are while doing barbell rows, the more strain it puts on your lower back.

The Yates's style of barbell rows remove any lower back strain & put all the focus on your lats which is want you want to be working in the first place.

If I want to work my lower back I will do hyper extensions or Good Mornings

Rocco32

HOw much can you BB Row Johnnny?

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P-funk

Pressure is placed on your lower back if you are just standing there upright holding wieght (like doing shrugs). There is compression of the spine so I don't know where you are really going with this?

The reason I am anti Bent rows is because you have to bend over and with a heavy load, if you fatigue, even the slightest amount of spinal flexion in this position can cause a disk to bulge or herniate. I would much rather do rows where me upper body is suported to prevent this position.

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Mudge

I always put my left leg out in front for stability. I can get a tired lower back a bit, but its not severe. Simply watching Ronnie Coleman do rows hurts.

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Pumpster

That's why i go with T-bar close and wide grip instead: similar effect but without the directly downwards pressure on the lower back.

Can't imagine using the Yates rowing technique, obviously some are built completely differently if they don't have any problems with the lower back in a vernerable position like this.

Flex

Why?

He even says it's light, reeeeal light....anybody cuh do dat

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SJ69

I use one of those set ups where you lean on a chest pad, sort of like T-bar rows with a pad that you lean on. Know what I.m taklkin about?
No matter what reg bb rows kill my lower back, therefore I do db "lawnmowers" or the set up mentioned above.
I may start a lower back thread, I need to find a way to get rid of lower back pain, I can't do deadlifts either. Hell if I sleep too long I wake with lower back pain, maybe I need to do some light weight core work?

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Pumpster

The only problem with using a brace or pad to remove the lower back strain is that the strictness sometimes reduces my ability to increase poundages the same way.

I have the same lower back prob-nothing serious but something that would be nice to be rid of. One thing that would help would be a massage.

Mudge

I've tried that form, it kills my arms firstly, and I get major lower back pump. It just doesn't work for me, for him, rowing 495 that way looks like a warmup.

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CowPimp

I totally understand this, but I love bent rows. However, I make entirely sure I keep my core really tight during this exercise.

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