Quick training tip: Doing my own session at the commercial gym just before, and three bros are all on the seated row, all using the same close grip V handle. This is by *far* the most common handle attachment used for seated rows. Why? Because it places you in the most biomechanically advantageous position, allowing you to use more weight. And everyone’s ego loves the idea of using more weight. The thing is, nobody gives a shit how much weight you use on a seated row. And if you’re using the seated row, it’s almost certainly for hypertrophy purposes rather than strength, like you might with a barbell or dumbbell row variation. The close grip attachment doesn’t allow you to get a great contraction in the rhomboids and other scap retractors (the mid-back muscles). It becomes very bicep dominant. There’s not necessarily anything wrong with that, but if the goal is to hit the back muscles more, it’s probably not your best choice. If using the seated row, try a wider bar attachment and use a pronated grip, or even a wider neutral grip. Chest supported machine options actually work really well here too (it’s what I used today). Or, do some single arm rows on the cables. There’s dozens of cable row variations you can use (though it does become limiting once you get reasonably strong). Go a little lighter, and focus on the squeeze or pinch between the shoulder blades, gliding the shoulders back rather than letting them roll forward. It’ll allow you to get a better “feel” of the back musculature working, and is probably a better choice to reap all those postural benefits that come from rowing, too.
Posted on: Wed, 22 Oct 2014 03:54:07 +0000
Trending Topics
Recently Viewed Topics
© 2015