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24.04.2013

Bent over barbell rows reverse grip, workouts for shoulders and chest - Test Out

Author: admin
It’s not that it’s not effective, if you perform this at the end of one of your routines and you’ll definitely feel it; however the target area is so small that if you don’t have overall back development as a base, this exercise won’t do much for you.
This is a variation to the much more popular bent over rows, it is designed to target the lower latissimus dorsi.
Think of your Trapezius muscles like ice bergs, what you can see sticking out the top is not the majority of the muscle, if you look at the overall anatomical structure of this muscle you’ll see that it extends down your inner back to your lower back (the T12 thoracic process of the spine). 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 safe bet for growing your back. This is probably the most popular exercise for back, and it beats out dumbbell rows for being responsible for development only under one condition: if they are performed correctly. Upright Rows also fall under the conditional category; the reason is because there are tons of upright rowing machines out there that are absolutely horrible for producing tension time on your back. The problem is, many pros are able to develop their back without deadlifts in their regimen; many who are still advocates of the dead lift for bodybuilding (like myself) perform this motion last in their routine as this is the time we feel it optimally recruits the entire back (for bodybuilding a pronated grip is best).


However, in any bodybuilding publication that goes over the staple routines of pros, this exercise is no where to be found.
It is also an effective exercise for those with shoulder or joint injuries as it is easier on your shoulders than a pronated grip.
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. The reason why the dumbbell rows fall so far is because they geared more towards function and strength than actual hypertrophy and development. Research has shown that grip width is not a factor in recruiting muscle fibers, and pulling it down in front is more effective than behind your head (which by the way is very dangerous and can cause rotator cuff damage when combined with other exercises.
There are many variations to this exercise but the proper form that makes it king is with a pronated grip using your own body weight with added weight if possible. So because of the location of its target area it won’t do much to initiate overall back development.


At the end of the day however, it is an exercise that has a limited target area and is not good for overall back development. The exercises that allow upright rows to reach this spot are the hammer strengths that need to be loaded with plates.
However, as mentioned, the deadlift is still one of the best back exercises for overall CNS development and strengthening of connective muscular tissue.



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Comments to “Bent over barbell rows reverse grip”

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