Rowing question

[wallcrawler]

Hey all. Geting ready to start 5x5 and wanted to make sure I have the form for rows down. A few questions:

1. Is stance knees slightly bent, bent at waist with back arched sharply with front of face just slightly ahead of toes?

2. Do you grip wide and pull with your arms going out to the sides at 45 degree angles or grip narrow and pull with elbows going straight back?

3. Where should the bar hit your body?

Thanx!

 

[HaZaRDouZ]

i bend over at waist so my body is in almost a 90 degree angle, hands spread about shoulder width apart or so, i row straight up to my stomach area, with ALL BACK, and thats that.

 

[Guinness5.0]

Here's a great read on rows:

http://www.elitefitness.com/forum/showthread.php?t=366601

 

[vin01]

That post above is a great read!

When I do bent over BB rows, I bend over almost 90 degrees, knees bent slightly, and arch my back as much as I can.

I don't know if others ocnsider this cheating, but at the top of the movement, I kind of use the momentum to really flex my back. I do not use the momentum to bring the weight up, just at the peak of the exercise. I feel it has the same effect that doing a power shrug does.

 

[wallcrawler]

Thanks, guys!

 

[TheOak84]

i like 45-60 degree angle, if u go 90 degree it takes away from the lats and places it on the upper back (at least theres where i feel it), which i save for the face pulls.

 

[Guinness5.0]

i like 45-60 degree angle, if u go 90 degree it takes away from the lats and places it on the upper back (at least theres where i feel it), which i save for the face pulls.

I couldn't disagree more- I feel the movement in my lats best when done close to parallel with the ground. Also, if you round the TOP of your back at the stretch postion, then arch it when you pull the bar up you'll hit your lats like crazy.

 

[vin01]

I couldn't disagree more- I feel the movement in my lats best when done close to parallel with the ground. Also, if you round the TOP of your back at the stretch postion, then arch it when you pull the bar up you'll hit your lats like crazy.

agreed. that gets me the best

 

[TheOak84]

I couldn't disagree more- I feel the movement in my lats best when done close to parallel with the ground. Also, if you round the TOP of your back at the stretch postion, then arch it when you pull the bar up you'll hit your lats like crazy.

well i guess its more of where u bring the bar right? if u bring it low, youll feel it in ur lower back, and if u bring it to under ur chest, youll feel it in ur upper back.

i should have quoted that, i heard someone at my gym say that.
i took his advice because he trains using wbs and various strongman exercises.
hes a big Simmons fan, so i was like ok, ill consider that

its just preference for me.

 

[Guinness5.0]

I think some of it is hand spacing too. Narrower= more lats. THat's how it seems for me.

 

[TheOak84]

I think some of it is hand spacing too. Narrower= more lats. THat's how it seems for me.

exactly, theres where i like it, 2 inches away from the ring, a lil wider then a CGB

 

[vin01]

i have started to widen my grip- with my pinky finger on the outer rings

i did this to recruit more of my outer lats. was i incorrect in my thinking?

i am trying to flare up my lats as wide as i can get them, so i am doing everything wide (6-8 outside shoulderwidth)

 

[Guinness5.0]

i have started to widen my grip- with my pinky finger on the outer rings

i did this to recruit more of my outer lats. was i incorrect in my thinking?

i am trying to flare up my lats as wide as i can get them, so i am doing everything wide (6-8 outside shoulderwidth)

Like I said, I think narrower is gonna hit your lats more. I don't think you can hit your "outer" lats more- I think it either hits your lats hard or hits 'em less so. But give both a try. I row with the same grip I deadlift with- my thumbprint is right over the part of the bar where it transitions from smooth to knurled.

 

[redguru]

i have started to widen my grip- with my pinky finger on the outer rings

i did this to recruit more of my outer lats. was i incorrect in my thinking?

i am trying to flare up my lats as wide as i can get them, so i am doing everything wide (6-8 outside shoulderwidth)

Widening your grip will more likely include more posterior deltoid recruitment and less latissimus.

 

[blut wump]

Indeed. You could also try benching with a narrower grip.