1-2 second isometric hold in the contracted position when doing rows

[Jake LaMotta]

What's up fellas. This question is regarding DB rows with elbows flared. This is the type of row I do but I use DBs instead: Barbell Rear Delt Row

Anyway, I read Lyle McDonalds article on row technique as seen here: **broken link removed**. In it he says: "...one way I have long preferred to do rows is with a 1-2″ (or longer in some cases) isometric hold in back. Not only does this tend to force good form, it can also go a long way towards retraining the crucial postural muscles in the mid-back since more and more people are tending to adopt a rounded upper back hunched posture from sitting in front of the computer...The key to making this effective is that the movement should end with the chest high, upper back slightly arched and shoulders pulled all the way back and held there through the length of the pause. This will generally necessitate a fairly large reduction in weight at least initially."

I was thinking of trying this technique of using a 1-2 second isometric hold when I reach the contracted position.

2 questions:

1. Do you guys recommend this technique of using a 1-2 second isometric hold when reaching the contracted position of a row?

2. If you do, do you recommend a 1 or 2 second isometric hold?

Thanks in advance guys.

 

[BigHilly]

I sorry if I sound stupid but who is Lyle McDonald? I see hes written books on nutrition but thtats it. Why would u take his advice?

Ur talking about a rear delt movement and then a back exercise.

Rear delts I would not do static holds and flare my elbows out as Im trying to use my rear delts NOT my back.

For seated cable row I agree chest and chin up back arched, not rounded shoulders or leaning to far back at the contraction of the movement. I would 110% pull my elbows inwards towards my body as to take pressure/synergy off my biceps and rear delts. Hence pulling with my back through the elbow, NOT pulling with my arms. Static holds are fine, I usually will do one forced static hold on a on my last rep, w my trainer helping me hold the weight.

Just my 2 cents. Hope it helps bro.

H

 

[mugzy]

I personaly find my biceps get tired if I hold while doing back workouts and the workout suffers for it.