I agree with a lot of what has been said here. The one thing I would like to add is that I think inverted rows can be a fantastic back exercise if you use harder progressions. I have been toying around with them recently and have found 2 variations that really hit the back hard and offer a good rowing alternative to peole that have low back problems.
Here is a 1 arm version that I have been playing around for 2 weeks and my lats are as sore as they have ever been.
And here is a bilateral version, using yes, a stability ball. I am certainly not a proponent of using the ball often, but in this case it does make it quite a bit harder and feels good.
I also do lots of chinups, dumbell rows, and barbell rows.
I would like to throw out another row variation that I did for awhile but have since stopped because I don’t have a trap bar anymore, but it’s Trap Bar Pendlay rows. Using the trap bar for rows was nice because of the neutral grip and you can pull back further. I recommend giving this a rip.
[quote]JoabSonOfZeruiah wrote:
Alright lets talk machines who here uses them?[/quote]
Not as much as free weights but I do like the following:
Lat pulldown especially close neutral grip
Rope attachment for J rows
Low row machine
Cable row to chest
Cable X pull apart - no idea what these are called
CShest supported row machines can be easier to breath as you are sitting down
Akuma, and others how do you guys feel about lower back machines? I go around 15 reps on a machine similar to this one, and really feel it in my lower back. Should i keep using it or find something better?
EDIT: this exercise is more of a finisher on my back day, not my main movement
[quote]ilr614 wrote:
Akuma, and others how do you guys feel about lower back machines? I go around 15 reps on a machine similar to this one, and really feel it in my lower back. Should i keep using it or find something better?
EDIT: this exercise is more of a finisher on my back day, not my main movement [/quote]
I’m not Akuma, or as big as a lot of these folks, but as far as the lower back machines go, they tend not to fit the majority of people. As a result, you can end up placing way more shear force on the lumbar spine and increase your chance for injury. I would say you could likely find a better finishing movement.
Bam, there you go. I personally have never used a machine like that. Personally id go for plain lower back extensions for a lower back finisher, note i say as a finisher, i consider a move like Deadlifts to be more in the “1st exercise to perform” category lol.
[quote]Marzouk wrote:
I installed a pull up bar on my bedroom door frame, every time i walk past the room, do 5-10 reps. My back strength has sky rocketed and the wings are defo starting to flare. You can’t go wrong with pull ups!
[/quote]
That’s a great idea dude. Can you imagine how many you’d do over a weekend. Superb stuff.
[quote]inkaddict wrote:
Just wanted to say that I did Pendlay Rows last night, and my lats have not been this sore in ages.
Awesome exercise, thanks for bringing it to light for me[/quote]
When you did them what kinda grip did you use (width wise) and where on your torso did you pull to? Reason I ask is because when I do mine I generally pull to the bottom of my chest and it never makes my lats sore. More so the upper, middle back and rear delt.
[quote]inkaddict wrote:
Just wanted to say that I did Pendlay Rows last night, and my lats have not been this sore in ages.
Awesome exercise, thanks for bringing it to light for me[/quote]
Funny how a different ROM and or tempo can do that so well, eh? :)[/quote]
Dude, no shit. Like no other. I’d done bent over bb rows before sure, but these, pulling from a dead stop each rep, back arched hard, explosive…killer!
[quote]inkaddict wrote:
Just wanted to say that I did Pendlay Rows last night, and my lats have not been this sore in ages.
Awesome exercise, thanks for bringing it to light for me[/quote]
When you did them what kinda grip did you use (width wise) and where on your torso did you pull to? Reason I ask is because when I do mine I generally pull to the bottom of my chest and it never makes my lats sore. More so the upper, middle back and rear delt.[/quote]
I had read an article on them just yesterday, and how Pendlay himself described to do them. I think one of the important things isn’t so much where to pull to (I think I pulled to lower chest area) but keeping the low back arched and ‘relaxing’ the upper back at the start.
Oh, hands were where I would DL from (few inches outside the knees), overhand grip.
Wondering if anybody has some input on db rows, doing them with a knee on a bench vs. doing them standing at more of an upright position, like in this video -
Any difference in muscles used/effectiveness? I have normally done them with knee on bench but am probably going to try something like the one in the video since I normally don’t feel it in the lat very much. I am guessing the standing version lends itself to a more strict motion rather than pumping weight?
I’d like to hear the big guys (h4m, CC, akuma, waylander etc) views on t bar rows. They don’t seem to get much of a mention on this thread but I always thought they were a classic - your thoughts?
[quote]RELAED wrote:
I’d like to hear the big guys (h4m, CC, akuma, waylander etc) views on t bar rows. They don’t seem to get much of a mention on this thread but I always thought they were a classic - your thoughts? [/quote]
The machine i hate. It puts a lot of pressure on my sternum. Ive also tried it free weight (Bar wedged in the corner with a plate or 2 on it to weight it down) and it was the only time ive actually pulled a muscle, something around my acromian, not too sure which it was. When i used it, it was decent, but i wouldnt say it was an absolutely necessary movement, just my opinion though. I know ive seen the big guys like Coleman do em.
[quote]RELAED wrote:
I’d like to hear the big guys (h4m, CC, akuma, waylander etc) views on t bar rows. They don’t seem to get much of a mention on this thread but I always thought they were a classic - your thoughts? [/quote]
The machine i hate. It puts a lot of pressure on my sternum. Ive also tried it free weight (Bar wedged in the corner with a plate or 2 on it to weight it down) and it was the only time ive actually pulled a muscle, something around my acromian, not too sure which it was. When i used it, it was decent, but i wouldnt say it was an absolutely necessary movement, just my opinion though. I know ive seen the big guys like Coleman do em. [/quote]
Yeah, I gotta agree with you there. I don’t have access to a machine so I stick the bar in the corner and use a v handle, but the few times I’ve done em my backs felt really vunerable which is why they’ve never been a staple.
