- Joined
- Aug 22, 2007
- Messages
- 289
I do both, but I favor one arm rows because I can stretch and contract my lats better.
To WHAT?! A dumbbell or barbell row? You cannot be serious..
Subject line was what he was referring to- Yates and Kroc rows
can anyone provide an illustration or link??>
Do you guys use underhand or overhand when doing yates rows? the fear of tearing a bicep has always turned me off to underhand grip, which caused Yate's bicep tear too. I don't even mixed grip on DL.
youtube dorian yates u can see his exact technique.
I can't do barbell rows at all. my lower back is shot all to hell.
dumbells are fine, i do them slow negative, imagine my arm is a hook...i feel it really well. i use it as my third move and only need 150 for 8-10 reps.
if i do it sooner i have to figure out how to add weight, cuz ours only go to 150.
When I see most people do barbell rows they are only slightly bent over so I can't see it working the last that well unless you really bend over.
I also see people do some really cheesy db rows with more weight than they can handle. What rep range do you guys like with DB's
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You have it completely the opposite.
If they completely bend over, they use less lats. In fact- they pretty much don't use their lats for crap. They are using rhomboids/traps/teres/erectors and little lats...
The more upright they are up to about 50-70 degrees, the more the lat activation increases.
Look up Dorian Yates back workout "Blood and Guts" and watch how he barbell rows. Or watch how he teaches it in his MD Back Training seminar. Tbh, Ronnie Coleman does it pretty much the same too. It's just a barbell row where you stand up about 60-70 degrees , which makes it very very effective at destroying your lats assuming you grip it shoulder width-narrow too.
As for Kroc Rows, just youtube Kroc Rows. It's pretty popular...watch Matt Kroc do it with 300lb dumbbells. It's pretty much just a 1 arm db row where you bring the db more toward your upper back rather than into your hip/waist(for lats), or chest. It pretty much trashes your upper back hard, and transfers to deadlift very well from my own experience.