Thread: Rowing Technique?

I'm amazed by that, my lats , even with the light shitty weights I use get sore afterwards. What about bent over shrugs?

In fact it is 'bent over shrugs' that probably help create the soreness.

All of the above with a straight barbell.

What about using a t-bar instead of BB rows?

nonono. pull the bar to your belly button, make sure you are leaning over far enough, and rather than trying to "pull the bar up," focus on arcing your elbows back like you want them to touch above your back. try it a few times with just the bar, really slow and really squeeze your lats. if you feel it in your biceps, you need to tinker with you form. i highly suggest taking an empty olympic bar and running through the motions untill you really feel it in your lats. its all about getting into a groove. also, try bent dumbell rows on a bench after your strait bar rows.

"pull from the elbows, not the upper arm"

Originally Posted by ABLQ2

"pull from the elbows, not the upper arm"

Exactly. Basically you want to be pulling your shoulder blades together. That tight scapular retraction at the top will lead to feeling it in your lats. Nonetheless, your lats are working whether you feel it or not.

Try shrugging, it really works. (Bent over shrugs)

Originally Posted by Nick+

Try shrugging, it really works. (Bent over shrugs)

Why in the world would I want to try shrugging? I do NOT want to work my traps, I want to work my lats!

Originally Posted by ALBOB

Why in the world would I want to try shrugging? I do NOT want to work my traps, I want to work my lats!

You may also consider some wider grip pull-ups. Don't go excessively wide, but wide enough to make the movement shoulder adduction (Think the opposite of a lateral raise) as opposed to shoulder extension (Think the opposite of a front raise).

Originally Posted by ALBOB

Why in the world would I want to try shrugging? I do NOT want to work my traps, I want to work my lats!

Bent over shrugs (in the rowing position) do work your lats! Especially in the overhand position. I'm going to try and dig out a description on how to do it. I got the exercise from Paul Kelso's 'Shrug Book' (but I havn't got the book anymore...........)

If I can't find anything on the net I'll go upstairs to the weights and try and work out how to describe it.

listen to what Nick says

also Pullovers and straight arm pulldowns are a direct lat excercise---also chest supported rows will eliminate any cheating you are doing with barbell rows

I also agree you need to check your form