🔥 ACTIVATE DIFFERENT MECHANISMS OF BACK GROWTH
🚨 SEATED OR BENT OVER ROWS
How to do the barbell row?
- There are a few things we should keep in mind before we begin doing barbell rows.
- The spine and neck should be kept straight throughout the exercise.
- The buttocks should not be pushed out while making the lift; the abdominal muscles should be used when pulling the barbell as if rowing.
- As with all free-weight exercises, be sure not to go “too heavy”. Work up to heavier weights only after you become strong and comfortable with smaller weights. If you find that you have to jerk the weight back up, or that you are slouching, you should reduce the weight on the bar.
🚨 BARBELL ROW PLACEMENT MATTER
Bent over barbell rows – have been lauded as essential muscle mass builders and rightly so. Dorian’s style of execution is connected to all the different areas of the back. He does them with an overhand grip, with his hands grabbing the bar at shoulder-width and his body positioned at around 70-degree angle to the ground.
- The majority of bodybuilders do them with their torsos parallel to the ground and by pulling the barbell into their chest. However, if you want to directly hit the lats and lift as much weight as you possibly can, 70 degrees is the best angle to position yourself in.
- Then, just pull the barbell upward from the ground and raise it to your waist.
🚨 BACK GROWTH
The lat pull down – is one of the main exercises for back width. Also it is a great exercise for beginners that can’t do pull ups, because the possibility to adjust the weight you lift. If executed correctly, the main muscles it targets are Lattisimus dorsi (or short – lats) and rhomboids. Secondary muscles involved in this movement are the shoulders, biceps and forearms.
The equipment needed for executing the lat pull-down is usually a weighted cable pulley station with adjustable weights and seat.
1. Grab the bar with a grip that is wider than shoulder width and palms facing forward. Note that there is also a close grip lat pull down where you grab the bar at shoulders width. 2. Sit on the seat and make sure your legs are sitting comfortably under the support rollers and place feet firmly on the ground. At this point the weight in the stack goes up.
3. Straighten your back and without leaning back pull the bar until it touches your chest. Concentrate on squeezing the back muscles once you are in this position. Stay in this position for a couple of seconds for a maximum contraction. You should exhale during this part of the movement.
4. After a couple of seconds of contracting your shoulder blades together, slowly raise the bar back to the starting position until your arms are fully extended and the back muscles are fully stretched. Inhale during this part of the movement.
5. Repeat the movement for X number of repetitions.