Welcome to Bro Basics. This series covers popular and useful exercises, but is often inadequate and inadequate just for aesthetics, showing a wide range of exercise features and how to do them right. ..
In the last edition of Bro Basics, we talked about a popular back exercise on the machine, the lat pull-down. Today we work on another popular back exercise — this is what happens with free weights: columns.
To get insights on how to perform the line, I turned to Barbell Logic’s strength coach Nick Soleyn. Below, I’ll give you some advice on why and how to incorporate that column into your workout.
What muscles do the lines work for?
There are many variations of rows, each targeting a different muscle group in a slightly different way. But all types of columns work with the same basic muscles.
Similar to the lat pull-down, the main muscle in which the rows engage is the latissimus dorsi. This is a wide, flat muscle that stretches across the back of the torso and under the arms. The latissimus dorsi muscles stabilize the shoulders, keep you in good posture, swim, rock climb, and help you breathe.
This row also acts on the rhomboid muscles, a group of muscles that help maintain good posture. Another group of back muscles that the columns strengthen is the erector spinae muscles. The erector spinae muscles run along the length of the spinal column. Use the erector spinae muscles to maintain a strong torso and keep you upright in your daily life while performing squats and deadlifts. Strong erector spinae muscles = less back pain problems.
This row also acts indirectly on the biceps, shoulders, and forearm muscles.
Why do you line up?
Strengthens general human movements. You make line movements in your daily life. Pulling a lawn mower starter cord, lifting heavy objects off the ground, opening heavy doors, and scraping leaves are routine movements supported by rows.
Contributes directly to the main barbell lift. If you are serious about your barbell lift, you need to line up. Creating a strong, wide back will increase the barbell’s “shelf” when crouching. A stronger back makes the arch more prominent when standing on the bench, increasing stability when pushing weights overhead.
Most obviously, the line is useful for deadlift. At some point, deadlift alone is not enough to keep your back built. You can line up with relatively heavy weights while targeting your back more directly than a deadlift. This row also helps improve grip strength, which is essential for deadlift.
An excellent alternative to pull-ups and lat pull-downs. Most strength programs include pull-ups because they act on various muscles in the back and upper body. However, to enjoy the benefits of pull-ups, you need to be able to run at least five in a set. A single odor pull-up will not make you stronger.
If an athlete is unable to complete multiple pull-up rep, coaches often program a lat pull-down because they move the same muscles as the pull-up. However, many people do not have access to the lat pull-down machine. picture?
You make a line. That is a mistake.
You just need a barbell or some dumbbells. By the way, as I’ll explain, you don’t really need any weights at all.
Aesthetics, bra! Want to stun a woman and make a man respect you? Next, you need a V-shaped fuselage. The chest, shoulders, and back muscles are large and the waist is narrow. This row is a great lift that can increase the size of your back (and even your shoulders) and helps you develop a masculine V-shape.
How to execute a row: Variation of row
The basic row movement is to pull towards your chest with a well-positioned, firm and stable core. Movement can be done with barbells, dumbbells, or weight. The following highlights the most common column varieties for strength and sport.
Basic barbell row
To perform a basic barbell row, stand with the barbell about 1-2 inches in front of the middle of your foot.
Bend and grab the bar with a slightly wider grip than the grip used for deadlifts.
Stretch or straighten your back. Then use your arm to pull the barbell toward your upper abdominal muscles. If you can’t hit your upper abdomen, you’re too heavy.
Keep your back straight and lower the barbell to the ground. It’s one person in charge. Repeat with your back straight.
Pendley row
The Pendley column, named after the late weightlifting coach Glenn Pendley, is thus distinguished from the basic barbell column. Before When you start the lift, the former will extend the lift in the meantime You are running a lift. It’s a slight difference, but if you pull the bar and put your back at the same time, you’ll get a more explosive lift. As a result, the Pendray row can weigh more than the basic barbell row. (The basic barbell row has its own advantage in targeting the latissimus dorsi over the pendley.)
To run a pendray column, set it like a basic barbell column. The barbell is about 1 to 2 inches in front of the center of the foot and is gripped with a slightly wider grip than you. d Used in deadlift.
Before you start the lift, you need to bend or curl your back.
Stretch or straighten your back to start the lift. Stretch your back and the bar will start moving up, creating momentum. Stretch your back and at the same time use your arms to explode the barbell toward your upper abdominal muscles.
Lower the barbell to the ground. It’s one person in charge.
This is a variation of my favorite column. Its explosiveness really makes it satisfying to do it.
Bodybuilder Barbell Row
If you’ve seen brothers in a barbell line at the gym, you’ve probably seen them in a bodybuilder line.
To enter the starting position of the bodybuilder’s line, deadlift the barbell or dumbbell set until your weight reaches just below your knees. You can hang the bar a few inches in front of you. Keep your back flat. It should be at an angle of about 45 degrees from the waist.
Pull the bar towards the lower abdominal muscles.
Lower the bar just below your knees.
Keeping the hanging position and pulling the bar to the lower abdominal muscles, the latissimus dorsi muscles work better than the pendley or basic barbell row. However, you should reduce the weight of the bar when creating a row of bodybuilders, as the movement does not start and end on the floor like in other variations.
Basic one-arm dumbbell row
When making a row of dumbbells on one arm, you need to increase the stability of the core to resist twisting of the weights. So, not only is it moving the latissimus dorsi, but the core is also working. Following the Pendray column, this is a variation of my next favorite column. You can get a nice “pump” with a row of dumbbells on one arm.
Ideally, you have a bench for this lift. If you have dumbbells in your right hand, place your left knee on the bench. Bend over and bend down on the bench with your left hand. Straighten your right foot and place your right foot firmly on the floor. Hang the right arm holding the dumbbell straight. Hold the dumbbell with a neutral grip. This is the starting position.
To perform a one-armed dumbbell row, pull the bell as high as possible without twisting towards the ceiling. Keep your back straight throughout the lift. Lower the dumbbells in a stable and controlled manner. You should feel like you are pulling the starter cord on your lawn mower.
After completing the person in charge with the right arm, switch to the left arm.
Reverse weight
Reverse columns are a great way to build pull-up strength if you still can’t complete many (arbitrary) pull-ups. Adjustable to any level, many public fitness “parks” have bars available for this exercise if gyms and lifting racks are not available.
To install on a lifting rack: With your arms fully extended, place the barbell in a safe where you can lie on your back and hold the barbell. Place your shoulders directly under the barbell, extend your legs, and place your heels on the floor. Pull the collarbone or sternum to the bar. Pause at the top for extra work and slowly return.
To make these easier: Place your feet flat on the floor and bend your knees. This allows you to use your feet to help.
To make these difficult: Raise your foot on a bench, stool, or box.
Row programming
The Pendley row and the basic barbell row are Supplementary lift For deadlift. You can also run the line immediately after the deadlift or replace it with a deadlift on some days. Barbell Logic coaches like to program heavy rows on lower body days, alternating between deadlift days and row days. They prescribe the first row regimen of 8 3 sets. Over time, as you get better at lifting, you gain weight and reduce repetition until you perform 5 heavy sets 3 times each.
Other row versions should be used as follows Accessory lift Where the program benefits from additional back training. Bodybuilding rows, dumbbell rows, and other accessory rows tend to fit well at the end of the day on the upper body, either by themselves or as part of a circuit. Normally, these lines run for 3-5 sets of 8-12 iterations. The rigorous form and higher repetition emphasize the backbuilding effect of the movement of these accessories.
Recently, after upper body training (bench press and shoulder press), I’ve been lining up one arm as part of the circuit. I have repeated 10-12 times for each set.
Read the rest of the BroBasics series.
