Every single question about does exercise x build muscle is invalid and those asking clearly don't understand the way muscle is built. Muscle is not a result of doing a certain exercise. Muscle is the result of your body adapting to its environments. If there's a lack of strength in a exercise your body will adapt and build muscle. Thats the one thing I learned in my journey. Strength is a result of training and muscle is a result of strength. Focus on getting stronger and muscle will follow. Great video as always Matt

@RedDeltaProject

4 жыл бұрын

Spot on CheepChoop! SO well said

@Kboges

4 жыл бұрын

More people need to read this.

@Thejoeordinary1

3 жыл бұрын

The late, great Bradley J Steiner taught me this lesson years ago via his common sense training manuals and methods. A chief tenent he ascribed to was what was the use of well developed muscles if they were not actually strong. Build strength and the look you want will surely follow as your genetics allow.

@logankerr1306

2 жыл бұрын

@@Kboges yo i didn’t know you were here

@joeri0409

2 жыл бұрын

True Words

Did pullups, got impingement. When I recovered the idea of doing any overhead work freaked me out, do I swapped pullups for weighted BW rows for 9 months. Decent, steady gains. I went back to doing pullups and they are much easier now. No pain. I still do rows and love them. They saved my gains and built up my upper back. I believe that they also made it possible for me to do pullups again.

@RedDeltaProject

3 жыл бұрын

Awesome example here Trev! Thank you for sharing!

A massive fan of the inverted row. Such an underrated and under utilised exercise that isn’t just meant for helping you get to your first pull up. Horizontal pulling is needed for shoulder health and balance in the back and shoulders. Plus there are so many ways to make this exercise progressive or regression so great for beginners and more advanced people. Great video

@beta_cygni1950

4 жыл бұрын

100% agree. I do both pull-ups and half-lever rows. The two in combination work wonders for my back gains. At the end of my workouts, I often do a set of regular inverted rows to concentrate on scapular movement.

@AL_FARID_23

4 жыл бұрын

Well said

@seanking6184

3 жыл бұрын

Completely agree, emphasising inverted rows actually fixed my posture and shoulder pains And you can progress them to make them really hard (feet elevated, towel rows, weighted etc)

@LeeDowningKeat

3 жыл бұрын

Sean King well said buddy

@hansplodalski4354

3 жыл бұрын

Totally! Rear shoulder muscles get often overlooked. Rarely see videos that include them in the workouts. Had severe shoulder pains myself because I was neglecting them in my workout routine. Then reverse rows and also face pulls which cover the rotating movement completely fixed it.

As brilliant as always, thanks for your advice and research

Furthermore you can hit rear delts to a great degree, using only bodyweight progressions.

Rows are KING!!! I’ve recently been focusing on barbell rows since high volume pull ups are starting to hurt my shoulder and I’ve feel my back FAR better rowing than doing pull ups

@stevenmarquez8548

4 жыл бұрын

Have you give weighted pullups a try? I can do some with a sandbag in a backpack. The ROM surprisingly isn't limited by my straps

@MiguelAngel-wr3th

4 жыл бұрын

Steven Marquez I have I got a weight belt and stuff but I still prefer rows

@nicholascauton9648

4 жыл бұрын

Rows are great no matter whether you’re a beginner, intermediate, or advanced athlete.

@stochasticles

4 жыл бұрын

Pullups were hurting my shoulder also. Narrow width pullups with the thumbs about a foot apart eliminated the pain.

Thanks bud. I don't have access to a pull up facility so reverted to body weight rows. They certainly feel beneficial but it's nice to hear from an expert that they definitely are.

I found myself in the calisthenics rut earlier in the year. You and others helped me escape.

Thank you Matt.

Brilliant as usual

Great video Matt, I love your content!

@RedDeltaProject

4 жыл бұрын

Thank you very much Ryan Hookstra for your support and for watching my stuff :)

Fantastic, I was just wondering how to get some variety back in my back routine then this comes up.

as usual....great advice!!!

Great exercices. Thanks 👍

@RedDeltaProject

2 жыл бұрын

Glad you like them!

Callisthenics is the way to grow. Without getting injury

@raplopez4258

3 жыл бұрын

Depends man, once you start advanced elements it gets exponentially more risky. I've been out for about half a year from doing unilateral pull-ups; not necessarily incorrectly, rather in a manner not convenient for my body. Used to be able to hit 25, can barely do 5 now without feeling the strain. Key is "as soon as it feels unnaturally uncomfortable, STOP. What is normal to someone else can be unnatural and hazardous to you.

@nathanchianderson

3 жыл бұрын

@@raplopez4258 what’s your failing point? Tendons? Grip muscles?

@iliveinsideyourhouse3943

3 жыл бұрын

@@raplopez4258 That's why I only stick to the basics. Doing those weird skills doesn't build that much muscle anyway.

@alexpfleger5539

3 жыл бұрын

@@nathanchiandersonMan I messed up my left arm which is generally weaker doing improper pike push ups (injured shoulder), then trying too hard on vertical pull-ups unassisted (injured medial epicondylitis and wrist). Even after two months rest I feel pain. Chiro doesn’t seem to help either. So I’m going back to basics and that’s the inverted row variations.

@nathanchianderson

3 жыл бұрын

@@alexpfleger5539 sounds like a good call. Injuries happen I’ve been rehabbing my low back forever

Thank you for bringing the NOSSK TWin trainer to my attention! A fraction of the cost of the TRX and exactly what I have been looking for!

@RedDeltaProject

4 жыл бұрын

Glad to help Stephen and a more versatile design too, Happy training man!

I've been doing a lot more rows lately as I build up my back for pull ups.

@phoenixflyz_

4 жыл бұрын

@Andre Leite da Silva I've never made that relation! Tomorrow morning I'm devastating these suspension trainers 😈

@Limbaugh_

4 жыл бұрын

Andre Leite da Silva imagine if powerlifters did rows in comp... Would be awesome to watch, but people would probably break their backs.

short answer: yes. but with correct form, isometric hold 1-2s and controlled release.

Bodyweight rows were a gamechanger for me. I'm a bigger guy, at 240lbs with a muscular build, but back had always been my weaker point and pullups were hard for me. Including Bodyweight rows not only grew my back in general, but my bicep strength has increased significantly and I can now do twice the amount of pullups.

one of the best your video

@RedDeltaProject

4 жыл бұрын

Thanks mg!

I have a shoulder injury aggravated by pull ups especially. I use a combination of pull-ups rows, barbell rows to get good results without injury 👍

Actually EMG activity datas from Universities that publish academic papers about exercises show that inverted row much more activate both biceps and lats any other bodybuilding rows. I personally include both horizontal and vertical pulls in my routine .

@alperenozen7582

4 жыл бұрын

@PatamHari i recommend feet elevated version. It is pretty though when u weigh 80-90 kg bodyweight. 3 to 4 sets 8-12 reps with controlled fashion you will get pretty decent back and arm muscles. I don't recommend one arm version 'cause I think it is much more a skill based movement. Also you can do uneven rows like one arm is pronated and little bit far from the shoulder width the other arm is supinated and closer shoulder width than the pronated arm . Thus you can put more weight one side than the other. Then you can do it this version with feet elevation. Make sure you grip the bar or your suspension trainer thumbless otherwise biceps will takeover . Take care of I hope that gives u some ideas :)

@hasrihashim9136

4 жыл бұрын

Can u link the academic paper here?

@alperenozen7582

4 жыл бұрын

@@hasrihashim9136 pubmed.ncbi.nlm.nih.gov/19197209/?from_term=Inverted+row&from_pos=8 it is only the abstract btw. You can research in this website about EMG activity datas. I think they have couple papers about just bicep activation while performing pull up , inverted row and seated machine row you can look 'em too. :)

What I find funny personally, is that people ask if it's a viable exercise or if it's a good exercise, when they can't even do a single rep.

@Rob46373

4 жыл бұрын

Probably they hope someone will answer no it is not a viable exercise, so they can feel ok not doing it lol

@lionelroudoudou

3 жыл бұрын

@@Rob46373 🤣

@govia27

3 жыл бұрын

🤣🤣🤣

@THEFLAWEDCASUAL

3 жыл бұрын

this should be pinned

@fernandoz2023

3 жыл бұрын

Well, it's kind of like you heard about a book, a restaurant, or a movie, and you wanted to know if it's really that good or how good it is specifically, etc. Maybe you don't have the time to read that book or watch that movie, but I think it's fine if people just want to know more about it before they actually spend the time diving into it. And that's something everyone should do before they try new exercises, because they could get injured. So curiosity should be encouraged.

One tip I've found to improve rows is: sit on the floor, grab onto your suspension trainer of choice, then screw your shoulders down and back, activating your lats, as you lift your hips up into position. The movement is kind of like a front lever sort of thing. I've found it's greatly increased the quality and tension control of my pulling!

@RedDeltaProject

4 жыл бұрын

Good tip Vish! Activating the lats is super key

I do both the pullup and inverted rows. I had shoulder impingement in both shoulders so I stayed away from the bench press and pullups. One of my shoulders completely healed...the right shoulder is starting too. I go thru a shoulder warmup and stretch routine before I start my workout. In that time I was doing inverted rows. Got me some parallel bars. Totally fell in love with them. I use a weighted vest or chains for progression. I do weighted pullups but I won't do that until the right shoulder is fully healed. I got them from bench pressing with the worst form. I learned...form does matter!

I have serious shoulder issues... This is my saving grace...

I think rows are important and also not enough. In addition to back strength, rows are important for working on scapular retraction, something under developed on most of us. On the other hand, doing pullups is important also. Most people can do some pushups and squats, but a lot of people can't do even one pullup.. I think there is something psychological about being able to do some pullups. It means you are serious, you have worked at it for some time. Its a marker, if only for yourself. Like the pistol squat, which I can't do yet, but am working on.

Hello @RedDeltaproject, thanks to you ive added Rings row exercice in my routine. I always did some kind of workout in my life but ive never spent time doing Row. Its been two month now that ive added rows and ive noticed that it takes a long time recovering from a row session. around 1.5 week. Is it normal since ive never worked on rowing before and should i expect many more months being sore around the back of my armpits. Also im trying to understand which muscle should i target to press and release after a session. I was thinking about teres minor/major but im definitly not sure. Thank you for your outstanding work, your videos helped me in so many ways.

You know I keep getting Vince ads on these videos.

Could you do a review on that vest?

I love bodyweight rows; I really feel it more in the biceps and forearms compared to pullups.

@shawncochran2410

4 жыл бұрын

Me too, but I know that eventually the biceps/forceps (weak part) will catch up to the lats and then I can increase the difficulty the next time around.

Would seem to me that the bodyweight row is more complementary to the push-up as it appears to work the opposing muscles in the reverse motion leading to less imbalance of the back and the front. Also , I can do more of them than I can a standard pull-up (in shape I’m 210-220) thus giving more conditioning and muscular endurance work. For pure power and strength I would go with the pull-up and dip, done with good form and slowly. For general conditioning of the pushing/pulling muscles, I would choose higher reps of the push-up and bw rows. You can’t go wrong with any of those combinations, imho.

@voidcheque7019

Жыл бұрын

Yep, I'm doing dips and bodyweight rows now after not working out for a good year, and do I ever feel the pump.

Great info and video Matt. I'm wondering if you can recommend a good pull up tower (that I can move around a bit) to use in my garage to use my grind straps. If it has a dip station that's even better. I have a pull up bar in a doorway, but walls are a problem when I want to do flys. Something good but that I wont break the bank on. Scouring Amazon, but figured you might have a better selection.

@RedDeltaProject

4 жыл бұрын

hmmm, my favorite was always the Bodyweight Master via Dragon Door but those are often out of stock and may not even be available anymore. Aside from that, I would just go the Amazon route as well and go with the best you can afford. I've had many cheap versions that were not very sturdy.

Rope climb, uneven + mantle + mixed grip (chin to underhand side) ring pull-ups, 1h and 2h rows on the rope and the rings, tuck lever rows and "upside down dip" pullups

Chin ups don't do much for my biceps because it is better suited to being a compound exercise. Ring curls are ok for isolating them....or maybe holding the chin up at the top like you showed us before. Holding tension in the muscle. By the way, hanging off of rings then touching your toes to the rings is a great ab exercise but also targeted my traps and upper back. Compound exercises are awesome.

Matt, do you do weekly lives, or was last week a once off?

I prefer to do clutch curls parallel to the floor. I call those "Bicep Rows" since you are rowing but with your biceps. IMO that's the best pulling exercise since it's primarily targeting the smaller weaker muscles (biceps and forearms) in the pulling chain. As we all know, you are only as strong as your weakest link. Strengthen your weakest links as opposed to targeting your strongest ones, such as the lats and your organism will be overall superior.

Perfect form builds strength, strength builds muscle hypertrophy.

Inverted Rows really help to counteract the negatives of sitting a lot. The whole backline is turned out to keep your body straight, and engaged to pull you up.

I have noticed even before that you often make more than one video on many topics, or questions, Matt. This is one of those, because you already made at at least one a couple of years ago. But I think it's great that when you get a question like that, you don't just refer the person asking to an old video, but you make a whole new one, with updated info. This really shows your passion and commitment to this mission of yours. Great job and thanks again!

@RedDeltaProject

4 жыл бұрын

Thanks Vlad, also there's always new info I'm learning too, so it's good to bring a fresh perspective to these things

I like doing rack chins with rings instead of pull-ups. Also inverted rows are absolutely king!!!

I incorporate bodyweight rows into my workout, along with crunchdips with full range of motion to really feel the deltoids raise above my traps and neck and my triceps extend until I can almost hear and feel the fibers tense up. I also love doing back levers, they always pop my back if I have any back issues and help develop my lower back as well as my entire back. Chin-ups with knee tucks into the chest and kicks to the left and right help develop the core and obliques especially. I love calisthenics, and I can attest it will make you stronger and bigger. If people complain about not building muscle, then they’ve either plateaued and need to move onto weighted calisthenics; or they need to move onto the hard stuff (rings). Also, it’s still good to mix it up and incorporate weightlifting with good form as well! :)

For those who still find bodyweight row to be unstimulating, let's switch it up. Preferably do this on rings or straps. Do archer rows, but instead of pulling back towards your upper abs, try to scoop your hand to pull towards your belly button/lower abs. Do 10 of them, and do tell others how it feels for you

Great advise as always! What is the exact name of the harness you use to add weight on your back?

@RedDeltaProject

4 жыл бұрын

That's a Kensui EZ vest

Good article, Matt... Always had probs with pull/chinups... No real prob strengthwise, but I have lower back issues that magnify when I've done them.... Strangely, straight leg deadlifts and good morning type exercises are the only real things that help stabilise and help my lower back and hips. Rows, whether with rings or TRX type apparatus are my choice for back, rear delts and biceps... In the past, I did bent over rows with a barbell... Long live the rows! Cheers 😉👍

I feel its easier for me to focus on lats while doing ring rows compared to pull ups or chin ups (I always feel it in my biceps)

When i started doing rows.....(even after years of pullups).......= boom pulling strength exploded

Nice! Can I do pull-ups with the twin trainer as I would do with "rings"? I weigh 70 kg, would they be strong enough?

Hi Matt, I'm working on a leg move at the moment but still tweaking it,that might suit your micro work out videos. So it's a on one leg, then into a sort of skater squat/reverse lunge, and then without touching your rear foot on the ground, pivot your upper body downwards and push up using your hamstring (think single leg rdl),then finally calf raise when in upright position. What do you think? Possible to do a video on a version of this? (Oh, nice tan lines on the arms by the way 😜)

@onceuponthecross1

4 жыл бұрын

cool combo exercise.

@MrDee149

4 жыл бұрын

@@onceuponthecross1 still working on getting it right but definitely one that will improve balance too

I plateaud at about 10-12 bodyweight rows (feet on a box). It's a bit awkward putting weights on the chest, and I don't have anything to strap bands onto - so I've started with one-arm eccentric rows.

The single best exercise I found for biceps is the pelican curl. Rows I think are essential even if you can do pull ups. Both exercises effect the back in a different way.

@RedDeltaProject

4 жыл бұрын

That's a great move! I also find the skin the cat to be good for the biceps as it works the biceps in a similar way but more through the action at the shoulder joint than the elbow.

@woodlandbiker

4 жыл бұрын

@@RedDeltaProject I shall have to add skin the cat. Thankyou.

Question: Is there less chance of shoulder injury doing rows instead of pull-ups ? Thanks

I suck at pull ups. Recently I've gotten back into flex arm holds, and negative chins. I've never experienced nothing like this for biceps. I have purchased the Nossk suspension trainer which is remarkable. And needless to say it's been great for my body weight rows

@RedDeltaProject

4 жыл бұрын

Rock on Anthony! Be sure to check out a near-future episode of the RDp podcast where I'll have a pull-up expert coming on

@mdd1963

2 жыл бұрын

:)

Matt, if you get in a rowing position and let ur hips go down, you'll put yourself in a hybrid horizontal/vertical position, which is closer to pull ups

@RedDeltaProject

4 жыл бұрын

yep, it will change the angle during the rep, which is a fun thing to play with.

Of course they are. Every exercise can build muscle depending on how it is executed and how it is programmed .

Tuck lever pullups are a great row.

Bodyweight rows are great compared to free weights if you have spine issues like bulging disc and sciatica. You can load the fuck up as much as you want (without needing a gym) with bodyweight rows and you'll be fine, but good luck rowing a 155lb barbell. On the other hand if you don't have spine problems or got rid of them, free weights have added benefit of strengthening the erector muscles in the back. Nice tan 1:50 😁

Front lever rows Yes, it's effective

Can you telo us how tall are you?

Literally, I’ve been debating this the past hour. I get more lat action in my rows. The only thing I get in pull ups or lat pull downs is Teres major and minor.

Okay, I checked. The words "protraction" and "retraction" are legit words. He knows what he's talking about. Let me add that the body/muscles only know resistance. They don't care if the resistance is in the form of bands, weights or bodyweight. Do enough reps and strain hard enough and the body will adapt and grow in size and strength.

@RedDeltaProject

3 жыл бұрын

Spot on Mystery, although we humans such like to muddle things up with a psychosomatic change in perspective and swear there's a difference just because we think there should be one

Personally, I nowadays, prefer the rows. Pull ups, were hurting my arm tendons, plus I platue, with pull ups, very easily. Although, I keep the pull up bar, for a dead hang stretch, as part of me warm down. Thanks for the info

@RedDeltaProject

3 жыл бұрын

Good point there David, heavier exercises tend to plateau faster, so you may have a longer "runway" with rows. Very insightful!

I don't have any dips bar at home. Or I got any railing here in my neighbor. However I've been doing bent over rows or horizontal rows with resistance bands. Willing to work on my bodyweight rows without damaging any of my properties. What can I do? I also find your videos to be helpful.

@IKARIANOFFICIAL

3 жыл бұрын

You can set up two chairs next to each other and then put a broom stick in between the chairs (or another solid stick) and then lay under the broom stick and pull yourself up. Make sure whatever you use is strong enough to support your bodyweight without cracking though. A metal bar would be best.

I did a lot of rows while I had some elbow tendonitis, because it was the only pulling movement I could do. But I there wasnt a lot carryover to my pullups. I guess it was because I did rows for high reps and didnt train that low rep strength spectrum

@XTheSpartanX7

2 жыл бұрын

It usually takes higher reps of the rows to feel the carry over. So 3 sets of 15-20 reps is a decent target with a controlled eccentric. Also have your feet elevatedz

Let's put this another way. The legendary Steve Reeves did only dumbbell and pulley rows, avoiding the barbell and t bar rows. Is there good reason to believe he could have come close to achieving the same results with weighted bodyweight rows only?

I think rows are more practical, as I rarely have to pull anything from overhead in my day to day activities. Pulling something or someone toward me from straight out, I need much more strength doing that. My thought, anyway.

@RedDeltaProject

4 жыл бұрын

A very good point Ronnie, thank you for the perspective

@Thejoeordinary1

3 жыл бұрын

Agreed

@tieoneon5240

2 жыл бұрын

ronnie: total agreement here....when doing pullups I always imagine doing so in case I was stuck on a cliff!!

Can you give us a link to that vest? I cant find it.

@Sambalifter

4 жыл бұрын

kensuifitness.com/?currency=USD

I've been on elbow pain for some months and decided to switch the pull up for the archer row as the main pulling exercise, on a 5x5 fashion. Couldn't have done anything better. My traps are visibly getting bigger, and the pain is slowly going away. Would the archer row be a more feasable exercise because the feet on the floor relieves some tension from your elbows as when your whole bodyweight is suspended for the pull ups?

@RedDeltaProject

3 жыл бұрын

That's part of it, since some of the weight is on your feet you may not be overloading your pull-chain as much. But the bigger contribution may be due to the fact that archer rows demand you pull your working arm in tighter to your side, which requires more adduction strength with the shoulder stabilizers, hence the gains you're making in your traps.

@caioramalho22

3 жыл бұрын

@@RedDeltaProject That's great, Matt! Thanks a lot for the tip. By the way, your book "Calisthenics for Beginners" is amazing! You are really helping people out. Keep up the great work!

2:38 what and where did you get that harness, been looking for something like that for weighted pushups

@RedDeltaProject

4 жыл бұрын

That's a Kensui Weight vest. very good for weighted rows and push-ups

@calebdahl

4 жыл бұрын

Thanks! Just ordered one, keep up the awesome videos.

I incorporate bodyweight rows in my calisthenics training, but personally I dont really get this exercise. It rarely stimulates my muscles ( read: I dont feel them working )... I cant get over the 8-10 strict rows.

I've been doing inverted row, my shoulder always making crack noises whenever i use.

@RedDeltaProject

4 жыл бұрын

I had the same issue, not enough tension in the lower traps and lats to keep the shoulders down away from the ears. Try keeping the shoulders down as much as possible and see if that helps

⭐️⭐️⭐️⭐️⭐️

Truth be told, I actually prefer inverted row variations to pull up variations and this is coming from someone who can do 18-20 chin ups

My feet slip when doing any sort of inverted row,should I bend my legs instead of keeping them straight?

@RedDeltaProject

3 жыл бұрын

For sure, keeping your feet flat on the floor will give you some more traction. Another thing you can do is to move the handles up higher so you can be all the way under the anchor point, so your feet won't slip, but you'll still be at an angle so the resistance is low. Simply lengthen the straps to increase resistanfce

👍

Australian pullups serve same purpose as bodyweight rows?

@RedDeltaProject

4 жыл бұрын

Yea they are the same thing

TLDR: yes.

In pullups you use the pecs, teres mayor and subescapularis, those muscles aré internal rotators that may cause injuries un time, i think that the row is better and safier, because pecs and subescapularis are out of ecuation, but te lats, the romboids, traps and posterior deoltoid works a Lot. Sory about my inglish, im from Argentina. Saludos

@deathonion404

4 жыл бұрын

Chinups don't use internal rotation right

@marcos8435

4 жыл бұрын

@@deathonion404 yes they do, even More than pullups

@deathonion404

4 жыл бұрын

@@marcos8435 oh damn, I didn't expect that. When does that happen? You supinate your arms throughout right

@frankrevelo2

4 жыл бұрын

You can do pullups without chest activation and internal rotation. Grip slightly wider than shoulders, lean back, arch back, look up. Result is halfway between hollow body pullup (which uses chest a lot) and front lever row.

@marcos8435

4 жыл бұрын

@@frankrevelo2 no men, un those excercices you actívate the pecs a lot and the other muscles, in pullups you actívate de internal rotators more than anithing

Are you coming from Germany?

Hey Matt, I meant are hill sprints,stair sprints or anything with an incline more bang for your buck rather than just running sprints on flat ground?

@MyNameBaboo

4 жыл бұрын

Gee... do you think your feet flat on the floor doing pushups would be harder than a handstand pushup?

anyone know what that plate loaded weight vest is called please?

@RedDeltaProject

4 жыл бұрын

That's a Kensui Weight vest

@Sharmanworkout

4 жыл бұрын

@@RedDeltaProject Awesome thanks! going to buy one now :)

Is the Kensui Vest any good? Considering getting one but they are expensive..

@andrewvincent89

4 жыл бұрын

I should be getting mine in a few days

Do I necessarily need those bands or just my bodyweight and bars?

@mrgrantod

4 жыл бұрын

You don’t need the bands

@2_572

4 жыл бұрын

Grant O'Donnell It just really comes down to emphasis on tension right?

@RedDeltaProject

4 жыл бұрын

Bars are fine, I use those straps as they give you more options for hand positions, height adjustments etc.

@2_572

4 жыл бұрын

RedDeltaProject hmm thanks.

Bent vs straight legs, which is one is better?

@davepazz580

3 ай бұрын

The straight leg version is simply more difficult to do...

My neck muscles are crap because anything horizontal in suspension training kicks their ass.

Does the inverted row hit rhomboids and traps?

@DYELGAINZ

3 ай бұрын

Yes

Bodyweight rows rarely work anything but my forearms. Its weird, no matter how hard the variation i try is i feel hardly anything in my back muscles. But my forearms burn like hell. Its annoying i really want to build big back muscles but back workouts just dont hit them i dont know whats wrong🤷‍♂️ barbell rows do help a bit but not nearly as much as they should.

@RedDeltaProject

3 жыл бұрын

This may be a temporary thing until your grip gets stronger. try using a handle that doesn't rotate, like rings or a solid bar and that will help. Also, make sure your hands are coming somewhat low on your torso sort of like you're pulling to your lower chest rather than up high. The barbell rows are probably hitting your back more due to that angle.

@keelobrown4991

3 жыл бұрын

@@RedDeltaProject thank you so much! I suspected that my grip strength might have just been lacking. Will probably add some loaded carries into my routine and ill definitely try those grip styles and angles. Stay blessed brother. Also I do them on my dip bars and I just realised that they are very thick so thats probably a major reason for the forearms burning too😅

Maranantha

Don't forget about Bicep Pull-Ups, Matt!

Enough

bodyweight is unbeatable if you want an easy way to add intensity to your workouts

Why not? Done with pause reps n tons of volume… more gains

Instructions unclear my depression is still unstable

Idk if rows are enough to build biceps and back, but they’re definitely to build the rear delts.

@rayvincyful1

4 жыл бұрын

You will know it works the lats and biceps once you try.

@Bvggerffpls

4 жыл бұрын

it also depends on whether it's overhand, underhand or neutral

@rayvincyful1

4 жыл бұрын

@@Bvggerffpls yeah. Pronated grip will work the back best because that's our weakest elbow flexion position. Supinated grip will work the biceps more (than other variations do), and neutral grip will emphasize brachialis.

Does anyone else get neck pain with rows? (I am fine with chins / pullups- its just rows ;-) ) any training set up points?

@RedDeltaProject

3 жыл бұрын

I would take a video of you doing these and see if you notice if your neck alignment changes doing the reps or set. you. may be straining your neck as your form breaks down.

@timothyjrosser1

3 жыл бұрын

@@RedDeltaProject thanks so much for getting back to me, I'll give that a try :-)

For some reason, I dont feel my back during rows :/

@RedDeltaProject

3 жыл бұрын

try practicing some isometric rows for a warm up. lean back at about a 45 degree angle and pull your elbows back while squeezing your shoulder blades down and back as hard as you can. That should help light things up.

Green screen?

@RedDeltaProject

4 жыл бұрын

Yep, and by green screen I mean pine tree :)

you have the sexiest pull up form Matt, 0:02

@RedDeltaProject

3 жыл бұрын

Thank you!

I do not get It. Why wouldnt you do horizontal pulling along vertical. Would you do only bench press and not any Sort of vertical push? Would you only squat and not ad a hip hinge movement? I don't get minimalist training. People newsflash: vertical pulls do not work your whole back!

@RedDeltaProject

3 жыл бұрын

This isn't so much about minimalism but rather answering the questions I often get if just one motion is enough. And yes, most of the time it is. The motion at he joint is still the same from vertical and horizontal pushing and pulling motions. yes, there is some difference but that should be a minor difference as you get more proficient in the exercise. If there's a big difference that's on you, not the exercise.

@Oi-mj6dv

3 жыл бұрын

@@RedDeltaProject understandable, from that point of view

@tieoneon5240

2 жыл бұрын

Oi: for me it has a lot to do with injuries so I need to change up/add /subtract some motions

Guys, try the behind the neck chin up. It's a bicep killer. It's not dangerous as you might think because it's behind the neck. Our arms are still in scapular plane unlike behind the neck pullups.

@beta_cygni1950

4 жыл бұрын

Yeah, Jeff at Athlean X suggested those for biceps. Although, it is way too uncomfortable for me. I just can't get my neck behind the bar. Maybe it's me, maybe it's the orientation of my pull-up bar (it's the type that fits over the doorway). Who knows.

@rayvincyful1

4 жыл бұрын

@@beta_cygni1950 it's a pretty advanced move dependeing on your strength to weight ratio. Maybe you're not yet strong enough or you're heavy. Standard pullups is pretty easy for me now, but behind the neck chinup is pretty hard.