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post #1 of 9 (permalink) Old 04-01-2003, 07:28 PM Thread Starter
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Question Upper back workouts

Post up what you do for upper back workouts. I feel like I do the same thing every day it is time for working my back and want to change it up a bit.

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Kevin
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post #2 of 9 (permalink) Old 04-01-2003, 07:39 PM
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I love bent over rows... really pull those elbows back and focus on trying to touch your shoulder blades together...

deads hit every bit of the back...

Forrest
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post #3 of 9 (permalink) Old 04-04-2003, 11:33 PM Thread Starter
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Quote:
Originally posted by Forrest
I love bent over rows... really pull those elbows back and focus on trying to touch your shoulder blades together...

deads hit every bit of the back...

Forrest
One of the things I do alot of is the bent over rows. Tonight I tried several of the different machines at the gym and some of them really put the hurt on.

Anyone else?
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post #4 of 9 (permalink) Old 04-05-2003, 06:51 AM
 
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Yeah, I would say Bent-Over Rows, too. But are you doing them with overhand grip, or underhand grip. Overhand will hit the upper back a little better, and lats. And underhand, will really hit the lats and inner back, along the back bone (Rhomboids & Lower Traps). Of course Deadlifts, and Pull Ups also hit every part of the back. I also strongly recommend T-Bar Rows, like you see Arnold doing, in Pumping Iron, close grip. Really great for entire back!!

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post #5 of 9 (permalink) Old 04-07-2003, 12:10 PM
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A good "finisher" is reverse flyes on the pec-dec machine. You can tweak you hand placement to hit the rear delts and upper back in different ways. Go lite though or you'll end up hitting your rear delts alot more than the upper back, you really need to concentrate on squeezing the smaller muscles to keep from overpowering them with the delts.

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post #6 of 9 (permalink) Old 04-09-2003, 06:39 PM Thread Starter
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Ok,

If you don't mind, explain exactly what you are calling "bent over rows". I was looking at a website that I used to use as a guide and what I consider a "bent over row", they are calling "One Arm Row". Here is a short video clip of someone doing this.

http://strengthtraining.asimba.com/v...ne_arm_row.avi

Am I on the same page here or are you talking about something else?

Also, what exactly is a "T-Bar Row"? I think I am on the same track here but I just want to be sure I am not thinking of something else.

Thanks,
Kevin
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post #7 of 9 (permalink) Old 04-09-2003, 06:44 PM
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if you have access to a row machine do that. make sure you use your back to pull though and not your arms.
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post #8 of 9 (permalink) Old 04-09-2003, 09:57 PM
 
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Quote:
Originally posted by poopnut2
if you have access to a row machine do that. make sure you use your back to pull though and not your arms.
Yeah, on this exercise, pull the cable handles to your belly button, not your chest. If your elbows are bent too much, you'll use too much biceps. So, get your elbows to bend at 90 degrees, or MORE if possible... to use as much back as possible. And monkey grip the handles (put your thumbs on the same side as your fingers, don't grip it like a death grip).

Bent over rows are what you're thinking of. Although, I did mean Bent Over Barbell Rows. Bend over with a flat back, keeping your shoulders pulled back (squeeze), and you can do both over hand grip, and underhand grip. The over hand grip will be a wider grip, and just row the bar towards your chest. Same for undergrip, which is a closer grip.

Single Arm Dumbbell rows are good, too.... just keep your back flat here too.
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post #9 of 9 (permalink) Old 04-09-2003, 10:04 PM
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I meant barbell rows also...

Forrest
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