[quote]The Mighty Stu wrote:
donovanbrambila wrote:
Could you elaborate on the standing pulls in the cable station. And perhaps how the bicep is removed from the equation. This interests me.
I’ve always found that too many trainers who try to do wide grip pulls or chins end up fatiguing their biceps simply due to the nature of the movement (or their insatiable desire to hurl themselves up over the bar no matter how silly they look in doing so). Instead of regular overhand chins, I like to stand in the middle of a cable station, with the handles on the top attchaments, step back about a foot or so, and concentrate on doing just the back-portion of the motion without allowing my elbows to bend much (therby avoiding stressing my biceps).
I’ve referred to this a few times as scapular retractions, but I guess it really depends on the angle you pull at, and just how you position your body in so far as whether you are actually hitting mid-back or using this as a lat-stressing movement. I haven’t done a single overhand chin in about 2 years, and although it always felt great to me, I think the real validation of the movement was when I dieted down last may and could see all those ‘lumps and bumps’ in my back shots.
S
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Is it kind of like two single arm cable pullovers going on at the same time?
I love barbell rows but they just give my lower back the hugest pumps ever makes me cry im starting to opt for more machine oriented stuff. Deadlifts and rack pulls are even more out of the question they hurt my back even more it sucks.
So At the moment im doing DB rows, Lat pulldown, Hammer Strength low row, and Barbell rows.
[quote]WestCoast7 wrote:
Has anybody ever had AC joint pain with kroc rows/dumbell rows? Just hurt my AC joint so I’m laying off of presses, but the pain comes back in the joint when I’m using that side to support myself during kroc rows and I love 'em to much to stop.[/quote]
Yea I have. I hurt my AC joint awhile ago. My physio got me doing external and internal rotations with a theraband 3 times a week for a few sets and since then ive been pain free. I assume any band will do. give it a shot
Anyone ever done Towel Pulls as a finisher? We used to do these all the time in highschool. Get a buddy and each of you get on one end of a bench, put a hand towel in between you and take turns pulling it towards you. Get’s brutal.
The best pump I had training lats was with One arm DB Rows for high reps (holding scapular retraction and concentrating on the back, not the hand or bi).
The exercise I felt was most fatiguing was a Yewkis : Starting like a pull-up, shoulder width grip, half bend my arms while ascending (about 45 degrees), then gettin the body to horizontal pulling the bar towards my crotch. Is this clear enough? I could do about 2-3 sets of 4-5 strict reps before getting sloppy. Not me in the vid…
The hardest Row I ever did was a inverted row, but with my feet on the air, knees bent over my chest, body horizontal. Rowed away, but could only do 3-4 reps for 2 sets before not being able to go full range of motion…
If you want to make these two harder, do them on rings!
Inverted rows allow for what kind of progression exactly?
They’re nice after benching sessions and for training the muscles acting on the scapulae a little if you’re one of those guys who turns rows into lat+arm exercises rather than backthickness moves… But how on earth are you ever going to build a big back via inverted rows?
The same way you progress on a rack chin etc… You just need to get a little creative with a weighted vest, or a backpack worn in reverse.
I know, but I can progress much better on kroc rows and such and if I get the elbows out a little and make sure that scapular retraction is the focus, then I can basically get my scapular manipulators much stronger than via inverted rows or face pulls alone.
I just don’t think that inverted rows should be the main exercise for the back… They’re a great addition though, no doubt.
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how heavy can you go on face pulls? at a certain point don’t you start getting pulled into the stack, forcing you to lean to compensate for balance?
Inverted rows allow for what kind of progression exactly?
They’re nice after benching sessions and for training the muscles acting on the scapulae a little if you’re one of those guys who turns rows into lat+arm exercises rather than backthickness moves… But how on earth are you ever going to build a big back via inverted rows?
The same way you progress on a rack chin etc… You just need to get a little creative with a weighted vest, or a backpack worn in reverse.
I know, but I can progress much better on kroc rows and such and if I get the elbows out a little and make sure that scapular retraction is the focus, then I can basically get my scapular manipulators much stronger than via inverted rows or face pulls alone.
I just don’t think that inverted rows should be the main exercise for the back… They’re a great addition though, no doubt.
how heavy can you go on face pulls? at a certain point don’t you start getting pulled into the stack, forcing you to lean to compensate for balance?[/quote]
You can do them seated at the low pulley station, works best with those where you can change the position/height of the thing…
Regular, standing face pulls are imo more of a prehab/rehab exercise… But I guess you could just put your feet in front of you if you were using enough weight. Never tried that.
im starting to opt for more machine oriented stuff. Deadlifts and rack pulls are even more out of the question they hurt my back even more it sucks.