Hey, guys,
Does anyone know about how to make bilateral rowing movements like the barbell row to hit the lats specifically and avoid the scapular retractors and traps? Grip placement, how high on the body should you bring the bar, what angle should the elbows draw from the body , etc. or any other tips? Thanks, Brian
(And yes, I do do pull-ups too, I’m not trying to avoid them)
Avoid scapular retractors? Why? Basically any movement which effectively hits the lats is going to require you to heavily contract the scapular retractors to remain mechanically sound. With that said, the bast way I’ve found is to use a supinated grip, about shoulder width, and bring the bar toward your navel. You’ll want to bend over farther than normal for this. Can also be done seated cable with a bar instead of handles.
How to hit the lats? You don’t. How to avoid scapula retraction? You don’t. That’s what a row involves. Rowing is for targeting the upper back. If you want to work lats do vertical pulling. I also once thought rows were for lats, and that I knew how to properly do a row. I was shown the error of my ways at Ian King’s Get Buffed seminar. I happened to be the volunteer for performing the barbell bent-over row at his seminar. I was a very good “Exhibit A” for doing it wrong. Ian told me whatever I was doing it wasn’t a row. Its amazing the difference made from slight adjustments and focus. I have gotten a great training effect from the correction.
I do them the way Brooks Kubik says, with the bar as close to my legs & body as possible.