Options After Maxing Out DB Rows

Training Bodybuilding
41

[quote]dannyrat wrote:

[quote]EatIt wrote:

[quote]bwhitwell wrote:
Try laying down on a low incline bench in a prone position while holding a DB in each hand and row without lifting your chest from the bench. [/quote]

I’d definately give these a try. I get an amazing stretch and contraction out of them[/quote]

I do these also, Dan John calls them ‘chicken wings’. I do them on shoulder day, as when I row, I do it with arms out to the sides (rear-delt style) so the DBs don’t bang the bench. To target rear delts this way, I prefer not to fully contract, neither to let them hang at the bottom, but work in the midrange only (continuous tension style)

Good idea though B[/quote]
I think you will hit your upper back if you place your sternum on the upper end of the bench, with a good arch in your lower back,hands together with stretch, and pull up with elbows 35-45 degress from your torso. I don’t worry how high my hands/DBs go up, concentate on pulling with your back and squeezing your scapulas together. I go as high as 115 with powerblocks( which are long and wide) and do not hit the bench, My heavier sets do seem to limit the angle of the pull though, elbows will be a little closer to my torso, but not enough to hit the bench. I think this movement will take the lower back out as a variable along with any body english, not that some movements don’t seem to be more effective with some body english, just not this one. I can use much more weight with 1 arm rows, but I think they are not effective for MY goals at this time.

42

[quote]bwhitwell wrote:

[quote]dannyrat wrote:

[quote]EatIt wrote:

[quote]bwhitwell wrote:
Try laying down on a low incline bench in a prone position while holding a DB in each hand and row without lifting your chest from the bench. [/quote]

I’d definately give these a try. I get an amazing stretch and contraction out of them[/quote]

I do these also, Dan John calls them ‘chicken wings’. I do them on shoulder day, as when I row, I do it with arms out to the sides (rear-delt style) so the DBs don’t bang the bench. To target rear delts this way, I prefer not to fully contract, neither to let them hang at the bottom, but work in the midrange only (continuous tension style)

Good idea though B[/quote]
I think you will hit your upper back if you place your sternum on the upper end of the bench, with a good arch in your lower back,hands together with stretch, and pull up with elbows 35-45 degress from your torso. I don’t worry how high my hands/DBs go up, concentate on pulling with your back and squeezing your scapulas together. I go as high as 115 with powerblocks( which are long and wide) and do not hit the bench, My heavier sets do seem to limit the angle of the pull though, elbows will be a little closer to my torso, but not enough to hit the bench. I think this movement will take the lower back out as a variable along with any body english, not that some movements don’t seem to be more effective with some body english, just not this one. I can use much more weight with 1 arm rows, but I think they are not effective for MY goals at this time.[/quote]

Thanks. Any more cues? Like do you ‘pull with your elbows’, ‘chest high’, or something like that?

The ‘chicken wings’ I described are like a sort of fly. Although my elbows stay bent, I imagine that I’m pulling my hands apart, to the sides.
And, although at present we do them differently, these are a fave move for me.

Another random one I like for midback/pos delts, which is not really for heavy loading, but is hard and humbling, and gives me a good feeling in the rhomboids/low traps area:

Shoulder builder, which Thibs described in his HSS-100 shoulder article. Granted, You must do all the big basic movements also, but I never here anyone talking about this, but I like it. If you keep scaps retracted throughout, it’s really good for shoulder health too.