Hey, come train with me I post my full personal Daily Workouts complete with videos, training tutorials, workshops and more to https://www.ganbarumethod.com And you can get a no-obligation 7 day free trial to try it all out.. Here is one of my absolute favourite exercises for training your back. The small change of pulling along a High to Low line of pull matches up almost perfectly with the fibres of the Lats, all the way down to your hips.
Brought to you by MuscleTech. 25% off all MuscleTech product on Amazon Prime Day: http://www.mtsquad.click/PrimeDayDudes. Build a Big Back Top 5 Back Rows Exercises Variations. Bent Over Rows. Inverted Rows. Single Arm Dumbbell Rows. T-Bar Rows. Pendlay Rows
We love bodyweight rows! They’re great for building a stronger back and developing the lats and upper back muscles.. These are great options for most people as you can easily adjust them to your strength and skill level, as well as requiring minimal equipment to do! If you’re looking for a workout program that utilizes these movements and many more bodyweight row variations check out the programs we offer! 1. Sustainable Strength for those looking to get strong, fit and functional. This program uses a barbell and sessions usually last 50-75 minutes.. 2. Foundational Strength The lite version of Sustainable strength. This program doesn’t use a barbell and sessions usually last 40-60 minutes.. https://citizenathletics.com/training-plans. We also have a training service for those with a good program that just needs some additional help with mobility, stability, or rehab: https://citizenathletics.com/training-support-programming-1. Our Instagram https://www.instagram.com/citizenathletics1/. Our Facebook https://www.facebook.com/CitizenAthletics. Our Pinterest https://www.pinterest.ca/citizenathletics/. Our Linkedin https://www.linkedin.com/company/citizen-athletics. About us Our mission is to improve the quality of fitness & health information available, providing evidence based education to the public. Our founders are doctors of physical therapy and strength & conditioning coaches who have worked with people from the very sick & frail to professional & olympic athletes.. Disclaimer This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
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These are the 8 best exercises to build a WIDER BACK. You’ll learn how to build big lats and how to get a bigger, thicker, v taper back just by using barbells, dumbbells, and a couple key machines. If you’re a man trying to add mass to your back and you have access to a gym, try this back workout.. �� FREE 6 Week Challenge: http://bit.ly/lose-fat210. �� Fat Loss Calculator: http://bit.ly/gt-calculator10. ���� If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(������, ������������, ������ ���� ��������): http://bit.ly/2zdblF6. Timestamps: #1 Long Angle Dumbbell Row 1:19. #2 Close & Wide Grip Pullups 2:25. #3 Standing Cable Pullover 3:35. #4 Reverse Grip Rows 4:13. #5 The Deadlift 4:55. #6 Dumbbell & Barbell Pullovers 6:06. #7 Lat Pulldown 7:44. #8 Seated Cable Low Row 8:39. If you want to have that v-taper look where your upper body is proportionally bigger than your waist then developing a wider back is a must. Today I want to go over 8 of the best exercises that are going to help you develop a wider back faster, and I’m also going to go over certain training techniques that you should incorporate, to make your back bigger in terms of both width and thickness. At the end I’ll also show you how many sets and reps you’ll need to do to incorporate these exercises into a workout. As we go through these keep in mind that to effectively build a bigger back you’ll want to do 3 things for all of these exercises. First you need to concentrate on actually targeting your back instead of your biceps, triceps, or forearms. It will take some time develop the neuromuscular connection between your brain and your back, but for all of these exercises you’re going to want to try to pull the weight with your elbows not your hands, and really squeeze your back with each rep as if you’re trying to hold a pencil in between your shoulder blades. Second you’ll need to progressively overload all of these exercises over time. The best way to do that is by trying to always incrementally increase the weight load you’re using for all your back exercises as you get stronger. And the third thing you’ll want to do is come to full extension and get a really good stretch at the negative portion of all your pulling movements. Now, let’s start with the first exercise, the long angle dumbbell row. This is a variation of a regular dumbbell row and even though it’s extremely effective, it’s a shame that most people don’t even know this exercise exists. To perform this exercise start by leaning against something lower than waist level. You want to bend down until your back is almost parallel with the ground. Grab a dumbbell with your other hand in a neutral position and let it hang straight down. Pull your shoulder blades back and stick your chest out to maintain a neutral spine. Now instead of pulling the dumbbell in towards your belly button like you would a regular row, I want you to aim to pull the dumbbell back towards your hips, like you’re trying to put the dumbbell in your pocket, and then bring it back down to the hanging position and repeat for reps. This is going to take your biceps almost completely out of the movement and put all the tension on your back, your lats, and the back of your shoulder. Keep in mind you’ll need to use a lighter weight then you would with regular dumbbell rows. I know that you might have never seen this exercise before, but trust me try it, you’ll be feeling parts of your back working that you never knew existed. Next up are close grip and wide grip pullups. Both grips will provide unique benefits for your back. A wide grip will recruit much more of your lower lats and it’ll take a lot of your bicep strength out of the movement. To start you’ll want to grab a pullup bar with your hands facing away from you, and your grip set fairly wider than your shoulders so that you’re body resembles a “Y” shape. Next, hang straight down so that your arms are fully extended. While keeping your chest out and your shoulders pulled back pull yourself up concentrating on pulling up with your elbows until your chin clears the bar. Try to think about keeping your elbows behind you the whole way up, and squeeze at the top before lowering yourself back down to a fully extended position and repeating for reps. With close grip pull ups everything remains the same except you’ll want to grab the bar with your hands set shoulder width apart or even a little closer together. Because you’re taking a closer grip you’ll be able to incorporate more of your biceps and a little bit of your pecs into the exercise allowing you to do more reps or more weight. It’ll also help you hit your inner lats. Remember to strap weight to your body once you start getting stronger, and if pullups are too difficult for you right now then you can use resistance bands to assist you on your way up. Moving on we have the standing cable pullover. Here you’ll want to set your….
The best dumbbell exercises for back are based on the criteria for what you are trying to specifically train for. In this video, as I’ve done in this entire series, I’m showing you which exercises you should be doing to develop strength, power, hypertrophy, metabolic overload, total body, corrective and low back strength. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals.. When it comes to strength, the best exercise for your back that you can do with dumbbells is the weighted pullup. The pullup alone is one of the all time greatest back exercises. Add some additional weight by either gripping a dumbbell between your feet or hanging it around your waist with a belt and you’ll be positioned to progressively overload your lats each time you perform the exercise.. Next, when trying to optimize power you need to choose a dumbbell back exercise that allows you to incorporate speed and explosiveness into the movement. The dumbbell dead row is a perfect option for doing this. You begin the exercise by generating a huge amount of force through your feet into the ground and drive them up in one motion. It is essentially a deadlift up to the level of the knee, at which point the elbows are driven behind the body with the strength and power of the lats.. To create hypertrophy of the lats you want to switch the focus from one of blended muscle involvement to more isolation. Here, the dumbbell pullover is the winner. By dropping the hips as shown, you’ll be able to increase the stretch on the lats and place an even greater eccentric stretch on the muscles (a known stimulus for muscle growth and size). Add in the drop set to the forced eccentrics and you will be able to get even more out of the set when you thought you had already reached failure.. As a metabolic option, the goal for creating overload is to get to the point of muscle burn and find a way to sustain it. This is a great opportunity for the lats but is often compromised by the fact that the lower back is the area that fatigues first, prior to the lats themselves, especially if you perform a standing row as your exercise choice. You can avoid this by simply putting your body in the position of a chest supported row. The low back is protected and the lats can take the continued fatigue that comes from taking this set to and through the burn.. The corrective exercise of choice is the W raise. This not only hits all of the muscles of the back and mid-scapular area but most importantly, the rotator cuff. People forget just how important the rotator cuff muscles are to the overall development of the back. By performing this exercise that requires external rotation of the shoulders to get in the right position, you will be sure not to be overlooking this anymore.. Total body and lower back options are also covered in this video for the best dumbbell exercises for back. The key is that there are no limitations to the gains you can make from your back workouts just because you are training with or limited to just dumbbells. If you have the right exercises for back in mind, you’ll be able to get great gains regardless.. If you’re looking for a complete workout program that hits not just your back but every other muscle in your body to create massive muscle growth and performance, be sure to visit the link below and grab the ATHLEAN-X Training System that best matches your current training goals.. For more videos on how to build a thicker back and the best back workout for getting big lats, be sure to subscribe to this channel at the link below and turn on your notifications so you never miss a new video when it’s published.. Build Muscle in 90 Days http://athleanx.com/x/my-workouts. Subscribe to this channel here http://youtube.com/user/jdcav24
Barbell Row. Defining Difference: This is your classic back-thickening move—the reference point for any free-weight row.The weight is heavy, the palms are facing back (pronated), the torso is somewhere between 45 degrees and parallel with the floor (depending on how heavy the weight is), and all you’re thinking about is pulling that bar, with force, up to your stomach while keeping your. Other Row exercises hit your upper back, lower back, core and glutes, whereas Chest-Supported Rows target just your upper back. If you’ve got the time and energy to perform other variations, you.
Although this muscle is important for stabilization, and it supports your overall strength, targeting it won’t put seated cable rows in the top spot for back development. #7 Dumbbell Rows Having dumbbell rows this low may surprise a few people, but outside of the exercise in the number six spot, the rest of the exercises listed are more of a. Selecting the best upper back exercises. One of our favorite variations is the wide grip cable row, shown below by Scott Herman. Rear delt lateral raises. (they are, usually, better for hypertrophy and easier to recover from) and only include chest-supported rowing stuff for the upper back.
To maximize development of the lats, it’s best to pull vertically (chin-ups, pulldowns, etc.) and horizontally with row variations for maximum hypertrophy. So by rowing with both volume and load, you’ll maximally develop thickness in the lats. 2 – Rows allow you to practice the hip hinge. The Meadows row, one-arm barbell row, and dead-stop row can quickly add size to your lagging back. Many a great back has been built by a steady diet of chin-ups and rows.
There are endless variations of the chin-up, not to mention its cousin the pulldown, but you don’t see a lot of gym-proven variations for the row. When it comes to back development and building a nice tapered-V look, the pullup is king. The pullup is what is classified as a closed kinetic chain (CKC) exercise (your effort moves you, rather than an open kinetic chain where your effort moves an object), which is.
Pull-Ups are one of the best exercises for building a strong back. They develop your lats and are a great measure of strength. eat smarter and play better. 3 Bent-Over Row Variations. Below are three benefits of the barbell curl that coaches and athletes can expect to gain when adding this barbell row variation to training programs.
1. Stronger Arms and Back. Find the best exercises with our Exercise Guides and build your perfect workout. Middle Back Reset finder T-Bar Row with Handle Muscle Targeted 8.7 Average Single-arm cable seated row Muscle Targeted: Middle Back.
List of related literature:
Learning to use the powerhouse rather than the shoulders for rotation is key to this exercise and fundamental for creating optimal athletic performance and preventing common injuries to the back.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
The bodyweight Row offers advantages over the barbell Bent-Over Row: One, the bodyweight Row doesn’t require as much hamstring flexibility and lower-back strength as pulling a heavy barbell from a hip-hinged position.
Because each front squat variation has unique characteristics—you might use one for building strength (e.g., the barbell front squat) and another for targeting your glutes (e.g., the goblet squat)—it’s important that you learn and practice them all and then select the variation that best suits your goals.
Although each squat variation requires you to stabilize the barbell and organize your shoulders in a different position, the orientation of your torso adds to the difficulty of the lift.
For example, a seated chest press machine is designed with a linear path of motion and single axis of rotation that places all of the force into the muscles of the chest, shoulders, and upper arms while a push-up uses those muscles along with all of the core muscles responsible for stabilizing the spine and hips.
Did Buff Dad, Buff Dude & Buff Bro made a three way deadlock pull up or inverted row challenge? At least we have found a way to beat Buff Dad, I think. Bring in the “Rocky IV Hearts on Fire” music! Let’s rock this!
Hey Jeff! Following you from Germany, i’m excited of your explaination of things going on in my body. Speaking a little slower would be a bit easier for your foreign followers. But it’s ok. You’re a great teacher. Go on like this. Thnx a lot.
Watched this before Pull day, tried a few of these movements, and by a few I mean almost all, and definitely am feeling a lot more worked out in my back. You’re the goat
BRIAN I HAVE UNEVEN SHOULDERS WHEN I BENCH OR ROW SO I CAN ONLY DO UNILATERAL MOVEMENTS. WHAT CAN I DO TO MAKE MY SHOULDERS EVEN AGAIN? AND NO I DONT HAVE SCOLIOSIS
Never saw anybody else doing a single arm barbell row like that… I’m gonna give it a try looks like a great exercise…imho brian definitely deserves to be honoured and the exercise should further on be known as the ALSRUHE ROW
I do pull ups with up 35 lbs hanging from my lifting belt. Also to overload the biceps I do reverse grip with my hands pushed out and elbows in to get the outer bicep. It works phenomenally.
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i look through your channel and watch most of the videos, i like your content.. can you do some tutorial or tips on how to build abs muscle efficiently without having back pain or like my case have back pain history, im good now but whenever i do a intense abs workout frequently my back hurts alot.. whats the alternative? thank you
Last exercise is a NO. I’ll just do squats, lunges, squat thrusts, box jumps, single leg & leg wall squats, abductor side lunges, skaters, later side lunges instead.
Over the last few weeks I’ve developed a love for inverted rows (especially the one-armed version) with suspension trainers. I super set them with push ups for a great upper body pump.
Some of the exercises are extremely unsafe if you are a beginner. Find always more the one source and really think through if what people on internet tell you makes sense!
Would you suggest we do this if we had to choose one exercise for “horizontal” pulling, or do we miss out on the contractile potential on other back muscles from other types of rows?
Thanks Buff Dudes…. y’all have helped me go from 315 to 235… I’m slowing becoming a buff dude… again thank y’all… don’t ever stop because y’all are helping so many people.
Me doing these exercises: Expectations: my back is completely straight and im gonna get nice back muscles Reality: my back is hump, and instead of muscles i get back injuries…
If ur a high schooler like me I recommend adding weight to pullups by putting dumbbells or whatever you have in ur back pack. But wrap it int a towel before putting it in the bag so it doesn’t bang against ur back
Dear brother I would like to thank u for every thing u do.. from the heart ❤️ really thank you.. and it’s been like 2 or 3 weeks since I start working out and to be honest I have no idea how make my working out sequel throw the week I made my after long research I hope if share your opinion with me please ��.. 1. Day 1: Chest, back, abs. 2. Day 2: triceps, biceps. 3. Day 3: Shoulders, abs. 4. Day 4: Rest. 5. Day 5: Chest, back, abs. 6. Day 6: triceps, biceps. 7. Day 7: Shoulders, abs. 8. Day 8: leg.
For anyone who comes across my comment I can guarantee you will not build lats with a narrow grip pull up. My back is huge when I wear a shirt but shitless Zero lats. I concluded that years of narrow grip was the culprit
Jeff, I found a nice improvement in my back thickness since I started sumo deadlifting. I know this is more a leg exercise, but my back is changing in such a positive way. Other exercises I do are pulley, pullups, lat machine, facepulls, and rows only for some periods (depends on how busy is my month, I don’t always have time to add another back exercise).
Dont know if you still post videos but I got the rounded shoulders been trying to find dumbbell workouts to strengthen my upper back please post an upper back work with dumbbells seeing that is all I got and my bedroom floor any information will help thank’s
never understood why people put a knee on the bench for the bent over row? Why not standand 90 degrees to the bench bend over with one hand on the bench and row?
Brian! I have an honest to God question. Since you always describe breathing and bracing like a carbonated drink would it be optimal to down a diet carbonated beverage and do the truffle shuffle before any of my main lifts?
Do you have advice for an alternative to bench press? I don’t always feel that i’m getting great chest activition from the bench press. Is there a better exercise that would activate more of the chest and move in a more natural pattern? A similar alternative such as what you showed us about using cables for targetting the bicep better and avoiding elbow pain instead of using straight bar bicep curls.
You can definitely target different heads of different muscles. “Outer Quad” is a head, it can be targeted. “Upper chest” is a head, it can be targeted. Lower lats are indeed not a head tho so they cannot be targeted as you said
Great video! Love your knowledge and detailed explanations of your exercises. I plan to try all of these exercises. Thanks so much! Fantastic Training!!
Yeaup I definitely have the problem where if I set this up on the cable in my gym, there’s not enough weight to really make it challenging. Oh well. Love the concept though.
Great! I was thinking the same. Wide seated rows work thickness good. Glad i seen part about grip is about same on pulldowns so just find my safe grip and up the sets instead of changing grip. Thanks brah. I check your vids alot for in depth info. Thanks for making the channel…
Recent studies show that camouflage du-rags add 13.78 percent more thiccness, as well as an astonishing 78 percent more strength while curling on the squat rack.
You could always take a spare loading pin and pin free weights onto the stack if you need more resistance. I realize that this may be ill advised since the cables are designed to hold the stack and only the stack, but I’ve done this many times and never ran into any issues. Just be careful.
1. You guys are awesome. 2. Great tips. 3. How much you guys have spent for the equipment(all of it)? It’s a private basement or just a place rented? ��
Clavicle width and overall bone structure are a huge factor and n v-taper potential. My shoulder joints aren’t much wider than my hips so even though my side delts are thick and my lats pretty developed, I have a crappy v-taper
i guess i have been doing this incorrectly. if i do a floor row, and focus on keeping the row coming towards my stomach and not my chest. what muscle would that work? i def feel it in my lower lat area.
Strongest part of your grips is that tendon in your ring finger, ask Jeff Cavalier, so when you get great positioning, you get better form, and if your elbow leads like it should, in that exercise, following the fibers it’s in line with the rhomboids, esp if you already have your shoulder girdle engaged 😉 great video as always Brian!
BRIAN, this is a back masterpiece video. So much good stuff here and I totally forgot about the inverted row thing. I want to hit my T-bar tonight with some new ideas (crap its not back night). THANK YOU/great ideas, great video and you walk tall with a big stick. I mean some of these other peoples videos are so strange like tie your shoe, do a jumping jack then a half row then spin around and complete the row (and they are weak, weaker than me as I am a big man with a small bench). You got your doctorate from the gym and it shows from your knowledge and brute strength. Sorry to go on but that advice about sitting back and lift the weight over your mid foot should be by law in every exercise book ever written. People are so scared of rowing mainly because they don’t sit back and lift it as you describe.
I wonder where DB rows fall in to this. I feel like my lats have gotten wider since I switched from a program that had BB rows, pull ups and cable rows to one that used pull downs and DB rows…
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If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Tend not to subscribe to these types of channels but your stuff is really good. Proper research with critical thinking. I’m now a subscriber. Good stuff.
I can do heavy barbell rows with a little bit of body english with no problem, but every time i do chest supported rows, i get lower back pain… I don’t understand how it’s possible?? I’m still bracing my core and keeping my lumbar spine neutral even though my back is supported so there should not be any pressure to my lower back, but still every time my back is tight and a little sore/painful after chest supported rows. Does anyone have any idea why it’s happening?
Damn. I’m doing Dark horse now. I’ve been using the Dead Row all this time. Next run I’ll use different variations based on the intensity of the day. Thanks.
Im praising you for this! been looking for a good workout for my upper back whick is lacking thickness big time so maaan…so glad that i found your channel. My first and only comment on a workout vid. Made my life easier, keep up the good work and cheers from Romania.
Hello Buff Dudes…! I have a minor low back pain…is it safe for me to perform the pendalay row or i can skip it for my back workout..? Really appreciate your reply guys…thanks. (sorry…my English is not good…
If you want an absolutely killer upper-back you can train like a weightlifter snatch grip rows are amazing for development. Also a big fan of meadows rows which is a really effective unilateral movement for the back like the DB row.
The wide grip has a specific purpose and advantage, it hits the teres major more, which assists the lats in pulling movements so strengthening it is a good idea.
Hey dumb fucks if your not serious about working out or getting bigger then fuck out of here this guy is taking his valuable time to teach people how to get bigger and the correct form of the workouts so stop being stupid piece of shits.
Confused with your conclusion as the 2014 study gave p values of p = 0.082 for biceps brachii activation data and p = 0.084 for lats. Doesn’t seem like significant enough data to reasonably conclude medium grip is superior for activation? Maybe I’m misinterpreting
Hey Jeff I like you’re content and how you explain everything. I was wondering I saw people goiny to plant dieet and lots of athletes goes to plant diets so I was wondering if you have any recommendations about this?
Throw sandbags by throw i mean slam or throw backwards over your head, deadlifts, hit something with a sledge hammer constantly, or just do a ton of digging with a shovel that’s probably the hardest back workout I’ve ever done.
Thank you for relating this so well. I cannot tell you the number of times I see guys doing pull-ups with the widest grip possible, until there’s barely any range of motion.
Brian. One of my friends I saw on your utube BRAD ARBIC I’ve known him since he was 2. Great kid. Now for the question I spiral fractured L5 & L4 now I have 2 rods 4 bolts 7 screws what did you do to recover from your back surgery. My muscle keeps getting stuck on the rod and hangs up. I’ve started using the safety bar but not getting much relief. I’ve been following you for awhile I own a gym here in Michigan. Thanks
Is there a video where you talk about the programming for antagonistic muscle groups? I pair bench press with barbell row and standing press with lat pulldowns/chinups/pullups but usually I do the maximum effort one first and then I don’t have as much gas for the second one. Should I have been doing it the other way round?
I never know how fast I’m supposed to do a given exercise. Should I focus on heavier and heavier weights with faster movements, or am I supposed to do my reps slowly, with more “isometrics” or whatever (letting the weights go down slower than I lift them).
Kroc rows really helped my back grow. Heaviest dumbbell you can handle for 20-40 reps. Brutal and exhausting but worth it in the end. I’m also a huge fan of the Meadow’s row and rear delt flies.
pulling with ring finger and pinky puts more iso on your lats, when you pull with your pointer finger and thumb finger you incorporate more biceps.hold the bar with a double shooters grip,got tip from seth feroce
0:47 Important points 1:21 The long angle dumbbell row 2:26 Close Grip and wide Grip pull-ups 3:39 Standing Cable pullovers 4:57 The deadlift 6:09 Dumbbell and barbell pullovers 7:46 lats pull-down 8:42 Seated cable low row 9:29 Most important tip
You guys could do a ‘teamwork’ workout. Kinda like they do in prison, where one guy grabs a towel and curls while the other does triceps extensions. Or maybe u could invent some kind of device that mimics that kind of stimuli with buff Dad.
For the DB row at 1:52, have both legs on the floor opposite each other from the bench so you can balance your weight and prevent hernias. Tip i got from athleanx.
hey man, dumbbell rows on a bench can lead to hernias in the groin because it is unevenly loaded from the position of your body, what you want to do instead is put one foot on either side of the bench to prevent this.
i need to add one arm rows for lats, because i’ve been doing only bb rows, because i love them, but my traps and rear delts have grown, but my lats are lagging
Jeff (or others), what’s your thoughts on sitting more upright and pulling the bar down to your clavicle area compared to learning back some and pulling down toward the upper to middle chest? This being for the lat pulldown of course.
I think a big problem why people bend over so much is that many coaches taught us this incorrect form. Took me a long time to realize that the bar has to be over your toes and largely keeping your chest up.
God Bless You, Jeff….. thanks to you and Jim Cavallieri, people are getting the smart information and evidence, science based and no-bullshit guidance.
A great row variation i like is using the barbell for hammer curls but you need a plate which has a hole to grab. The contraction is great!! the bar doesn’t touch your stomach
Ok I am confused… always thought that the standard barbell row was the best for building lats, and the t-bar for hitting the back in a more complete fashion….???? Anybody who knows?
Don’t chin ups also target the entire lat muscles? I can see this being necessary for those who just use cables and fluff work in the gym that reduces muscular involvement, but chin ups are a compound movement where your late are also involved. So why would I need to include this exercise if I include chin ups into my program?
One thing I found that lights up the lower Lats like crazy as well is a cable row where I am leaning forward the whole time, almost hunched over. I pull to my belly button as usual and still squeeze and stretch on the eccentric. You have to use less weight, but it feels incredible, at least for me. Not every cable setup works that well for this though, as you may be too close for the stack not to tap the bottom. Not all cables are created equal. I usually use a narrow MAG grip for this but haven’t tried other attachments. Don’t really want to, as the MAG is incredible
Brilliant info. The thing is people form stereotypes by watching the biggest most muscular guy doing something. It can be genetics at times that they are going to develop that muscle regardless of the form which might not be the most correct.
If you want to increase your workout effectiveness then lift slow and squeeze the muscles you are using while you exercise, this will double your workout effectiveness
I dont understand why people need videos like this,u feel what part of the muscle is working when u do the row/pull dawn etc and even more u feel where u are most sore the next day and then u know 100% how it works best FOR U.
Guys please do a shoulder press variations video, I can’t do so much weight because of an old rotator cuff injury and right now my delts and chest are grow lacking compared with my legs and back
Awesome video. This is why I replaced what I did before for lats to a gym ring pull up (using bands to handle different rep ranges) with my arms slightly in front of me and slightly supinated.
Tried this method today. Made a minor tweak to what you demonstrated. Instead of the V-handle, I used a pair of cable handles with extension clips (three on each handle). Doing that allowed me to get my elbows to wrap around behind my body.
Pulling with the middle theory seems to result in more forearm (and thus shoulder) torque, this puts us in an atomically favourable position to make use of our late. That’s my theory.
Tried these today at my first day back at the gym again. They’re absolute fire, especially if you “lean with the weight” on the eccentric part of the movement. Thanks coach, you and John are the best out here.
Semper Fi! I upped all of my PR’s by hitting upper and lower back twice per week. It feels a million times better. Built my back and it helped up my bench press PR by 65 lbs in a month.
I used to do dumbbell rows, but I got two traction radiculopathies from them, a right C6 and left C7, which took many months to recover from. Such is the lifting life, especially for old men.
Commenting for the algorithm. Nice vid. Please do a ‘Top 10 machines’ video for those of us unsure of best machines to use in gym or building garage gyms
Hey Eugene, @hypertrophycoach on IG did a few posts about why the V grip handle is a recipe for (as he said) disaster in the long run as the line of pull isn’t in line with all the joints and it can cause issues with shoulders and elbows. I’ve not had these issues but I’d be interested to hear your thoughts. If I had my way, id get a shoulder width handle that has the palm shaped handles (like the Prime ones) but I aint rich. Love to hear your thoughts on it.
Damn ur exercises r always too good for feeling the right muscle. Could i ask if you have any cues/form tips for activating the delts during OHP? I never feel them working at all and cant get a pump out of them for nuts. Thanks!!
Dumbbell Bent Over Row is a dangerous exercise for men because it can cause hernias. Doing it a different way is better for your groin. Learned this info from the man himself Jeff Cavalier from Athlean-x
Edit: by doing it a different way I mean keeping two feet on the ground
I dont know if you made your squat video yet (im a busy guy ok?!) but please cover the front squat. Theres a ton of mixed reviews about it from high level trainers and I would really like to know if you use it regularly and if sow how you place the bar. THANKS MAN
I actually dreamt about you. We were chatting about life while walking down a park, I think. But just when I asked you something important I woke up. What were you going to say? Btw I cant remember the question so try to asnwer the best you can… Saludos de Argentina
Did Buff Dad, Buff Dude & Buff Bro made a three way deadlock pull up or inverted row challenge? At least we have found a way to beat Buff Dad, I think. Bring in the “Rocky IV Hearts on Fire” music! Let’s rock this!
Hey Jeff! Following you from Germany, i’m excited of your explaination of things going on in my body. Speaking a little slower would be a bit easier for your foreign followers. But it’s ok. You’re a great teacher. Go on like this. Thnx a lot.
Watched this before Pull day, tried a few of these movements, and by a few I mean almost all, and definitely am feeling a lot more worked out in my back. You’re the goat
Idk why but I never feel my lats when I use a barbell. I have to use dumbells if I really want to feel it, and get that DOMS the next day.
Low-key don’t care about thickness. I’m not a bodybuilder and for me being wide is most important as long as I have a decent amount of muscle
Seeing this video has saved me from dull pain I’ve had in my back for a couple years. The reverse hypers are a life saver. Thank you @Athlean-X
BRIAN I HAVE UNEVEN SHOULDERS WHEN I BENCH OR ROW SO I CAN ONLY DO UNILATERAL MOVEMENTS. WHAT CAN I DO TO MAKE MY SHOULDERS EVEN AGAIN? AND NO I DONT HAVE SCOLIOSIS
Never saw anybody else doing a single arm barbell row like that… I’m gonna give it a try looks like a great exercise…imho brian definitely deserves to be honoured and the exercise should further on be known as the ALSRUHE ROW
I do pull ups with up 35 lbs hanging from my lifting belt. Also to overload the biceps I do reverse grip with my hands pushed out and elbows in to get the outer bicep. It works phenomenally.
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My question: how do you do db touch rows without your bench sliding across your garage floor and without sliding down your bench in the process?
i look through your channel and watch most of the videos, i like your content.. can you do some tutorial or tips on how to build abs muscle efficiently without having back pain or like my case have back pain history, im good now but whenever i do a intense abs workout frequently my back hurts alot.. whats the alternative? thank you
Last exercise is a NO. I’ll just do squats, lunges, squat thrusts, box jumps, single leg & leg wall squats, abductor side lunges, skaters, later side lunges instead.
Over the last few weeks I’ve developed a love for inverted rows (especially the one-armed version) with suspension trainers. I super set them with push ups for a great upper body pump.
Some of the exercises are extremely unsafe if you are a beginner. Find always more the one source and really think through if what people on internet tell you makes sense!
Would you suggest we do this if we had to choose one exercise for “horizontal” pulling, or do we miss out on the contractile potential on other back muscles from other types of rows?
Thanks Buff Dudes…. y’all have helped me go from 315 to 235… I’m slowing becoming a buff dude… again thank y’all… don’t ever stop because y’all are helping so many people.
fuck back just deadlift and squat heavy with some pullups. That way a wont end up with twig legs and flat calves like the dude in the video
I am not gonna lie from the thumb nail I’d rather have the weak back he’ll the after back look like he got some lump growing in his back.
Me doing these exercises:
Expectations: my back is completely straight and im gonna get nice back muscles
Reality: my back is hump, and instead of muscles i get back injuries…
What about close, neutral grip chin ups + medium grip barbell rows for a back workout? I just can’t perform standart pull ups correctly.
If ur a high schooler like me I recommend adding weight to pullups by putting dumbbells or whatever you have in ur back pack. But wrap it int a towel before putting it in the bag so it doesn’t bang against ur back
Dear brother I would like to thank u for every thing u do.. from the heart ❤️ really thank you.. and it’s been like 2 or 3 weeks since I start working out and to be honest I have no idea how make my working out sequel throw the week I made my after long research I hope if share your opinion with me please ��..
1. Day 1: Chest, back, abs.
2. Day 2: triceps, biceps.
3. Day 3: Shoulders, abs.
4. Day 4: Rest.
5. Day 5: Chest, back, abs.
6. Day 6: triceps, biceps.
7. Day 7: Shoulders, abs.
8. Day 8: leg.
For anyone who comes across my comment I can guarantee you will not build lats with a narrow grip pull up. My back is huge when I wear a shirt but shitless Zero lats. I concluded that years of narrow grip was the culprit
Jeff, I found a nice improvement in my back thickness since I started sumo deadlifting.
I know this is more a leg exercise, but my back is changing in such a positive way.
Other exercises I do are pulley, pullups, lat machine, facepulls, and rows only for some periods (depends on how busy is my month, I don’t always have time to add another back exercise).
Dont know if you still post videos but I got the rounded shoulders been trying to find dumbbell workouts to strengthen my upper back please post an upper back work with dumbbells seeing that is all I got and my bedroom floor any information will help thank’s
Can the lat pull over be done while laying flat on a bench? I find it hurts my back when I only place the upper part of my back on the bench…
never understood why people put a knee on the bench for the bent over row? Why not standand 90 degrees to the bench bend over with one hand on the bench and row?
Brian! I have an honest to God question. Since you always describe breathing and bracing like a carbonated drink would it be optimal to down a diet carbonated beverage and do the truffle shuffle before any of my main lifts?
Notes for self:
Pullups with 10 lb weight
Pull day 1
5 no rest MAX pullups
2 min rest
16 over 5 mins rest pause
Pull day 2
10 chinups
6 pullups
Do you have advice for an alternative to bench press? I don’t always feel that i’m getting great chest activition from the bench press. Is there a better exercise that would activate more of the chest and move in a more natural pattern? A similar alternative such as what you showed us about using cables for targetting the bicep better and avoiding elbow pain instead of using straight bar bicep curls.
You can definitely target different heads of different muscles. “Outer Quad” is a head, it can be targeted. “Upper chest” is a head, it can be targeted. Lower lats are indeed not a head tho so they cannot be targeted as you said
Great video! Love your knowledge and detailed explanations of your exercises. I plan to try all of these exercises. Thanks so much! Fantastic Training!!
Yeaup I definitely have the problem where if I set this up on the cable in my gym, there’s not enough weight to really make it challenging. Oh well. Love the concept though.
This guy is awesome; articulate and straight to the point and so well-spoken and versed. This guy’s gonna blow up in popularity soon.
Great! I was thinking the same. Wide seated rows work thickness good. Glad i seen part about grip is about same on pulldowns so just find my safe grip and up the sets instead of changing grip. Thanks brah. I check your vids alot for in depth info. Thanks for making the channel…
Recent studies show that camouflage du-rags add 13.78 percent more thiccness, as well as an astonishing 78 percent more strength while curling on the squat rack.
You could always take a spare loading pin and pin free weights onto the stack if you need more resistance. I realize that this may be ill advised since the cables are designed to hold the stack and only the stack, but I’ve done this many times and never ran into any issues. Just be careful.
Learning to stretch the lats is very important,it’s a difficult muscle to feel & isolate mind to muscle U got to feel it.this bloke likes Bruce Lee!!!
Hi, Buff Dudes! ✌
1. You guys are awesome.
2. Great tips.
3. How much you guys have spent for the equipment(all of it)? It’s a private basement or just a place rented? ��
��✌
Clavicle width and overall bone structure are a huge factor and n v-taper potential. My shoulder joints aren’t much wider than my hips so even though my side delts are thick and my lats pretty developed, I have a crappy v-taper
i guess i have been doing this incorrectly. if i do a floor row, and focus on keeping the row coming towards my stomach and not my chest. what muscle would that work? i def feel it in my lower lat area.
Strongest part of your grips is that tendon in your ring finger, ask Jeff Cavalier, so when you get great positioning, you get better form, and if your elbow leads like it should, in that exercise, following the fibers it’s in line with the rhomboids, esp if you already have your shoulder girdle engaged 😉 great video as always Brian!
BRIAN, this is a back masterpiece video. So much good stuff here and I totally forgot about the inverted row thing. I want to hit my T-bar tonight with some new ideas (crap its not back night). THANK YOU/great ideas, great video and you walk tall with a big stick. I mean some of these other peoples videos are so strange like tie your shoe, do a jumping jack then a half row then spin around and complete the row (and they are weak, weaker than me as I am a big man with a small bench). You got your doctorate from the gym and it shows from your knowledge and brute strength. Sorry to go on but that advice about sitting back and lift the weight over your mid foot should be by law in every exercise book ever written. People are so scared of rowing mainly because they don’t sit back and lift it as you describe.
I wonder where DB rows fall in to this. I feel like my lats have gotten wider since I switched from a program that had BB rows, pull ups and cable rows to one that used pull downs and DB rows…
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Tend not to subscribe to these types of channels but your stuff is really good. Proper research with critical thinking. I’m now a subscriber. Good stuff.
If you arch your back properly, how is this any different to a neutral grip lat pulldown? The angle difference seems super marginal
I swear this is not a John Cena joke. But I feel like Brian could be a really good wrestling heel. He has funny over sized movements and gestures.
I loved your vid man just too exercises, not afraid to say hey it’s gonna look ugly but it’s about moving the weight. We need more raw people like you
I can do heavy barbell rows with a little bit of body english with no problem, but every time i do chest supported rows, i get lower back pain… I don’t understand how it’s possible?? I’m still bracing my core and keeping my lumbar spine neutral even though my back is supported so there should not be any pressure to my lower back, but still every time my back is tight and a little sore/painful after chest supported rows. Does anyone have any idea why it’s happening?
Damn. I’m doing Dark horse now. I’ve been using the Dead Row all this time. Next run I’ll use different variations based on the intensity of the day. Thanks.
Im praising you for this! been looking for a good workout for my upper back whick is lacking thickness big time so maaan…so glad that i found your channel. My first and only comment on a workout vid. Made my life easier, keep up the good work and cheers from Romania.
Hello Buff Dudes…! I have a minor low back pain…is it safe for me to perform the pendalay row or i can skip it for my back workout..? Really appreciate your reply guys…thanks. (sorry…my English is not good…
If you want an absolutely killer upper-back you can train like a weightlifter snatch grip rows are amazing for development. Also a big fan of meadows rows which is a really effective unilateral movement for the back like the DB row.
Nice advice and cool machine! But wouldn’t simply leaning back on a conventional vertical close grip pull down do pretty much the same?
The wide grip has a specific purpose and advantage, it hits the teres major more, which assists the lats in pulling movements so strengthening it is a good idea.
I sometimes do rows (usually pendlay rows) with the bar towards my toes because then I don’t smash the bar into my knees on on the concentric
Hey dumb fucks if your not serious about working out or getting bigger then fuck out of here this guy is taking his valuable time to teach people how to get bigger and the correct form of the workouts so stop being stupid piece of shits.
Confused with your conclusion as the 2014 study gave p values of p = 0.082 for biceps brachii activation data and p = 0.084 for lats. Doesn’t seem like significant enough data to reasonably conclude medium grip is superior for activation? Maybe I’m misinterpreting
Hey Jeff I like you’re content and how you explain everything. I was wondering I saw people goiny to plant dieet and lots of athletes goes to plant diets so I was wondering if you have any recommendations about this?
Hey Jeff, greatvVid! While watchin your Demo, I noticed you dnt wear/Use a belt. I haven’t either while workin out. Will you share info
Throw sandbags by throw i mean slam or throw backwards over your head, deadlifts, hit something with a sledge hammer constantly, or just do a ton of digging with a shovel that’s probably the hardest back workout I’ve ever done.
Thank you for relating this so well. I cannot tell you the number of times I see guys doing pull-ups with the widest grip possible, until there’s barely any range of motion.
Speaking of close-grip, I love commando pull ups!
Damn man Jeff Nippard is definitely the best bodybuilding youtuber!! Awesome info and the short clips while explaining the movements
Brian. One of my friends I saw on your utube BRAD ARBIC I’ve known him since he was 2. Great kid. Now for the question I spiral fractured L5 & L4 now I have 2 rods 4 bolts 7 screws what did you do to recover from your back surgery. My muscle keeps getting stuck on the rod and hangs up. I’ve started using the safety bar but not getting much relief. I’ve been following you for awhile I own a gym here in Michigan. Thanks
Is there a video where you talk about the programming for antagonistic muscle groups? I pair bench press with barbell row and standing press with lat pulldowns/chinups/pullups but usually I do the maximum effort one first and then I don’t have as much gas for the second one. Should I have been doing it the other way round?
I never know how fast I’m supposed to do a given exercise. Should I focus on heavier and heavier weights with faster movements, or am I supposed to do my reps slowly, with more “isometrics” or whatever (letting the weights go down slower than I lift them).
Kroc rows really helped my back grow. Heaviest dumbbell you can handle for 20-40 reps. Brutal and exhausting but worth it in the end. I’m also a huge fan of the Meadow’s row and rear delt flies.
pulling with ring finger and pinky puts more iso on your lats, when you pull with your pointer finger and thumb finger you incorporate more biceps.hold the bar with a double shooters grip,got tip from seth feroce
0:47 Important points
1:21 The long angle dumbbell row
2:26 Close Grip and wide Grip pull-ups
3:39 Standing Cable pullovers
4:57 The deadlift
6:09 Dumbbell and barbell pullovers
7:46 lats pull-down
8:42 Seated cable low row
9:29 Most important tip
All of the exercises in the video used a pronated grip (except the dumbell row which is neutral). What about supinated grip variations?
You guys could do a ‘teamwork’ workout. Kinda like they do in prison, where one guy grabs a towel and curls while the other does triceps extensions. Or maybe u could invent some kind of device that mimics that kind of stimuli with buff Dad.
For the DB row at 1:52, have both legs on the floor opposite each other from the bench so you can balance your weight and prevent hernias. Tip i got from athleanx.
hey man, dumbbell rows on a bench can lead to hernias in the groin because it is unevenly loaded from the position of your body, what you want to do instead is put one foot on either side of the bench to prevent this.
i need to add one arm rows for lats, because i’ve been doing only bb rows, because i love them, but my traps and rear delts have grown, but my lats are lagging
Jeff (or others), what’s your thoughts on sitting more upright and pulling the bar down to your clavicle area compared to learning back some and pulling down toward the upper to middle chest? This being for the lat pulldown of course.
For the dumbbell rows I recommend keeping both legs not the floor one on each side of the bench it’s more stable and decreases chance for hernias
Dude love Ur videos Man. I got bored with regular lifting. Im switching to strongman. I already got some equipment and perfect advices. Thanks Man
Hey Buff Dudes, are the inverted rows considered a compound exercise too? Because I see your toes flex/extend at 1:06! JK, great video!!
I think a big problem why people bend over so much is that many coaches taught us this incorrect form. Took me a long time to realize that the bar has to be over your toes and largely keeping your chest up.
God Bless You, Jeff….. thanks to you and Jim Cavallieri, people are getting the smart information and evidence, science based and no-bullshit guidance.
A great row variation i like is using the barbell for hammer curls but you need a plate which has a hole to grab. The contraction is great!! the bar doesn’t touch your stomach
Ok I am confused… always thought that the standard barbell row was the best for building lats, and the t-bar for hitting the back in a more complete fashion….???? Anybody who knows?
Don’t chin ups also target the entire lat muscles? I can see this being necessary for those who just use cables and fluff work in the gym that reduces muscular involvement, but chin ups are a compound movement where your late are also involved. So why would I need to include this exercise if I include chin ups into my program?
Here are three Pro-mo tips I wanted to share with you on back training.
Straight arm pull downs with EZ bar and incline bench for greater ROM.
You could use a straight bar as well.
Multi tool for rows. This is incredible
bigger ROM and I can lift 20% more weight this way. Or you can use 2 single hand paddles and a chain link.
Slanted double D for pull downs and landmine rows.
Deck of cards?:D like 4 trumps in exercises?
That “Quitting is not” should be in every school along with Nikola Tesla and few others.
These guys have small backs In comparison to their arms. They are so arm dominant Which isnt a bad thing. John meadows has good vids on lat activation
I think the advice about using your ring finger is dodgy advice and could result in elbow tendonitis. Athlean x did a video about it last year
One thing I found that lights up the lower Lats like crazy as well is a cable row where I am leaning forward the whole time, almost hunched over. I pull to my belly button as usual and still squeeze and stretch on the eccentric. You have to use less weight, but it feels incredible, at least for me. Not every cable setup works that well for this though, as you may be too close for the stack not to tap the bottom. Not all cables are created equal. I usually use a narrow MAG grip for this but haven’t tried other attachments. Don’t really want to, as the MAG is incredible
Brilliant info. The thing is people form stereotypes by watching the biggest most muscular guy doing something. It can be genetics at times that they are going to develop that muscle regardless of the form which might not be the most correct.
If you want to increase your workout effectiveness then lift slow and squeeze the muscles you are using while you exercise, this will double your workout effectiveness
I dont understand why people need videos like this,u feel what part of the muscle is working when u do the row/pull dawn etc and even more u feel where u are most sore the next day and then u know 100% how it works best FOR U.
The best video ever on rows? Maybe? Best ive seen..do these..listen to the instructions…you will get stronger..you will get better at rows..
Guys please do a shoulder press variations video, I can’t do so much weight because of an old rotator cuff injury and right now my delts and chest are grow lacking compared with my legs and back
Good point. Charles Glass just places an incline bench backwards in front of the pulldown machine switching it to that same angle ure showing
Awesome video. This is why I replaced what I did before for lats to a gym ring pull up (using bands to handle different rep ranges) with my arms slightly in front of me and slightly supinated.
The supernated grip lat pulldown where i arch my back and i squize my shoulder blades while the bar touches my lower chest help me a lot
I’ve got a long body short legs and short arms, when doing bent over rows my arms come short of level with my knees,
Doesn’t matter that I haven’t got that much range of movement in bent over rows
Tried this method today. Made a minor tweak to what you demonstrated. Instead of the V-handle, I used a pair of cable handles with extension clips (three on each handle). Doing that allowed me to get my elbows to wrap around behind my body.
Pulling with the middle theory seems to result in more forearm (and thus shoulder) torque, this puts us in an atomically favourable position to make use of our late. That’s my theory.
Tried these today at my first day back at the gym again. They’re absolute fire, especially if you “lean with the weight” on the eccentric part of the movement. Thanks coach, you and John are the best out here.
Semper Fi! I upped all of my PR’s by hitting upper and lower back twice per week. It feels a million times better. Built my back and it helped up my bench press PR by 65 lbs in a month.
I used to do dumbbell rows, but I got two traction radiculopathies from them, a right C6 and left C7, which took many months to recover from. Such is the lifting life, especially for old men.
Commenting for the algorithm. Nice vid. Please do a ‘Top 10 machines’ video for those of us unsure of best machines to use in gym or building garage gyms
According to ATHLEAN-X you are doing wrong the bent over 1 arm db rows, you could get a hernia.
“This Exercise CAUSES Hernias (IT’S VERY POPULAR!)”
Hey Eugene, @hypertrophycoach on IG did a few posts about why the V grip handle is a recipe for (as he said) disaster in the long run as the line of pull isn’t in line with all the joints and it can cause issues with shoulders and elbows. I’ve not had these issues but I’d be interested to hear your thoughts. If I had my way, id get a shoulder width handle that has the palm shaped handles (like the Prime ones) but I aint rich. Love to hear your thoughts on it.
Tengo una pregunta Señor Teo… Does this exercise still have a resistance profile mismatch like a typical seated cable row, if not, how come?����
Damn ur exercises r always too good for feeling the right muscle. Could i ask if you have any cues/form tips for activating the delts during OHP? I never feel them working at all and cant get a pump out of them for nuts. Thanks!!
Dumbbell Bent Over Row is a dangerous exercise for men because it can cause hernias. Doing it a different way is better for your groin. Learned this info from the man himself Jeff Cavalier from Athlean-x
Edit: by doing it a different way I mean keeping two feet on the ground
I dont know if you made your squat video yet (im a busy guy ok?!) but please cover the front squat. Theres a ton of mixed reviews about it from high level trainers and I would really like to know if you use it regularly and if sow how you place the bar. THANKS MAN
I actually dreamt about you. We were chatting about life while walking down a park, I think. But just when I asked you something important I woke up. What were you going to say? Btw I cant remember the question so try to asnwer the best you can…
Saludos de Argentina