quick question about bb rows

[the.gladiator1987]

When i do bent over bb rows, i feel like my biceps carry a lot of the load.

I know this might be because i have not done this lift consistently enough, but are there any tips toi solate your back more while doing them? Thanks guys

 

[needtogetaas]

When i do bent over bb rows, i feel like my biceps carry a lot of the load.

I know this might be because i have not done this lift consistently enough, but are there any tips toi solate your back more while doing them? Thanks guys

well yes in fact rows are one of the best ways ever to work the biceps bro..

What you want to do is concentrate on the last part of the movement.. When you have the bar in the upright focus on your back muscles. Hold the movement and act like you are doing a pose. Flex the back muscles,squeeze them and hole this for 2-3 seconds. You may have to lower the weight to do this but you will feel what I am talking about.

 

[the.gladiator1987]

OK, always read that squats/deads/rows will build the biceps more than isolation bicep curls and all that...SO im working both but the squeeze at the top of my rep should really kill my back

now i get it thanks needto

 

[needtogetaas]

OK, always read that squats/deads/rows will build the biceps more than isolation bicep curls and all that...SO im working both but the squeeze at the top of my rep should really kill my back

now i get it thanks needto

Good shit bro I hope you enjoy it.

 

[lockdownd7]

The only thing you should be thinking about is scapular retraction. You're probably trying to lift too heavy without having proper motor control of your back. Don't be afraid to drop the weight down temporarily while you focus on that mind to muscle connection.

 

[the.gladiator1987]

The only thing you should be thinking about is scapular retraction. You're probably trying to lift too heavy without having proper motor control of your back. Don't be afraid to drop the weight down temporarily while you focus on that mind to muscle connection.

Yea, i think that was my problem i wouldnt be able to get the bar to my chest so i felt like i was holding it up with my arms. But id much rather drop the weight and feel my back pulling the bar and getting stronger that way then to do it wrong.

 

[[CinnamonBuns]]

think about pulling with your elbows, not hands

 

[heavydutyhit]

The position at which you place your skeleton will determine which muscle groups must perform the bulk of the work. When doing barbell rows for back development, changing the angle of your spine with regards to the floor will switch the emphasis to different areas of the back. Remember that you are not lifting in opposition to the barbell itself, but the force exerted upon the barbell by GRAVITY. The angle of gravity NEVER changes. Gravity's angle is ALWAYS 90 degrees or perpendicular to the floor. Imagine gravity as simply an arrow the points directly up in a straight line that goes through your chest like an arrow. Wherever the "arrow" exits your back is where the bulk of the muscular stimulation will occur. This is why 2-3 different rowing movements done at different angles will ensure greater all around development. Please just keep that in mind.

Furthermore, most people are mistaken in the fact that massive amounts of weight are required when doing rows for them to work. THIS IS WRONG! What is important is a slow and strict movement throughout a full range of motion, with a very hard and forceful PEAK CONTRACTION which is held for a count, just like needto mentioned above. Using too much weight will cause you to round your back and take emphasis off the target muscle group. You want your traps, lats, rhomboids, ect. to be sore the next day NOT your spinal column!

I see guys all the time loading 3-4 45s on the t-bar row, and then standing up perfectly straight and sometimes even leaning back doing their rows, then they wonder why the center of their back looks like a piece of notebook paper. The idea of proper form is simply locking your skeletal system into place so that the majority of the work done against gravity MUST be done by the TARGET muscle group/area. This minimizes assistance from supporting muscle groups, so a lighter weight MUST be used.

For your particular situation, try using a WAY lighter weight, lean over with knees and hips bent in a way that your lower back is fully supported. Don't round your back. Arch it slightly, keeping it straight and locked in a position that feels natural throughout the entire range of motion. Try to get your spine as parallel to the floor as possible by bending AT THE HIPS. Using a straight bar, row with your elbows OUT keeping your two humerus bones close to parallel to the barbell at the top. If using a slightly wider than shoulder width grip, this will put the upper arms in a ROM that will prevent the biceps from contracting fully, allowing you to emphasize your midback more intensely. Hope this helps.

 

[needtogetaas]

Yell ya good thread guys.

 

[the_alcatraz]

you cant realy isolate your back when doing any movement involving rows....

the only thing you can do is switch your grip, to make sure your palms are facing upwards instead of downwards and you'll take some focus off of your biceps.