r/formcheck • u/Agent_Parzival • 1d ago
Barbell Row Barbell Row 180x6.5
Attempting to focus on upper back development with these but can’t get a good connection with my upper back muscles.
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u/M30WZ315 4h ago
If you're really trying to hit the upper back I'd suggest to try out pendlay rows, I've recently switched myself and it's for sure nicer on the low back and allows me to have better form
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u/do-not-separate 23h ago
Excellent form. Lower back looks flat to me. Your back doesn’t need to be parallel to the floor. You’re getting a good stretch on your lat and are controlling the negative.
IMO, a chest supported row is better if you want 100% strict form, so that co be an exercise to add in some of the time. In a home gym you would probably need to create a set up for seal rows.
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u/Agent_Parzival 22h ago
I have a seal row pad and do dumbbell seal rows, can’t comfortably do them with a barbell on my pad.
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u/do-not-separate 21h ago
That’s an awesome exercise. You’re probably already doing a reverse fly with that setup, and I think that would be a good exercise to work the upper back muscles and develop a mind/muscle connection. Really focus on squeezing your shoulder blades together. You can also use really light dumbbells and pause at the top to emphasize the squeeze even more.
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u/Remedee90 19h ago
Good form and good pulls brother, I prefer Yates row personally feels better on the back
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u/Agent_Parzival 18h ago
I typically do Yates rows for more lat focused work, aiming for more upper and mid bad with these but don’t feel it very much.
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u/MAGICxMATEO 9h ago
Barbell row related, I’ve been doing pendlay rows for a while now and seen some great upper back development from it. It also has made me really strong in my deadlift if that’s something you think you’d like as well. If you’re looking for more trap development I’d look up “nether row” on YouTube. There’s a couple vids of a blonde guy with long hair showing this shrug variation that I’ve been doing for awhile and it blew up my traps. Hope this helps!
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u/Fabulous_Show_9218 5h ago
Looks good to me. I hate bent over rows. Pref seated for machine with a chest support. I opt for inverted pushups on a bar to keep the pressure off the low back.
Essentially, my back is a weak point when trying to train lats in that way. That’s just me, not one for deadlifts, etc. I do some RDLs to hit my hamstrings but thats about it. Last and back are all on the cable machine, pull-ups, or inverted push-up.
I know many like barbell rows, I do not.
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u/gusbeilergus 1h ago
Love the extra stretch on the eccentric, really lengthening those back muscles. Good work man.
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u/Youareafunt 1d ago
If this is 180 kg then you're a monster. If lbs then it still looks good but maybe you're using a bit of body english to get the bar up. Which is fine, I think the most recent research seems to suggest using momentum to lift heavier loads has about the same outcome as lifting lighter weights with good form. But personally I would try to lift from the floor for each rep; and try to keep your upper body horizontal for each rep so that the lift is performed by your back and not your legs.
But there are loads of different ways to row. so.
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u/insurplus 21h ago
it's amazing he has all the equipment, gets to 200lb lifts and is absolutely clueless... im not going to tell you how to do you, experts on youtube do exist, but from my eye, your body should not be moving at all, therefore you are lifting too heavy as you have to compensate, therefore it is next to pointless.
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u/DismalRegion153 17h ago
I would knock about 20lbs off and aim for my nipples on the concentric. Also really ease out the eccentric to see if you feel the muscles you want. That’s what always works for me to see if I have the form right for what I’m trying to target.
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u/slithered-casket 1h ago
That's a slightly different variation. Bringing to chest targets mid back/delts and traps more, bringing to stomach/pocket targets your lats more. Both are great movements so it's good to do both rather than replace one with the other exclusively.
FYI u/poisonoakleys
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u/poisonoakleys 14h ago
These look great, though I would try going a bit slower on the eccentric, especially if you’re using a bit of momentum on the way up
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u/slithered-casket 9h ago
That's a slightly different variation. Bringing to chest targets mid back/delts and traps more, bringing to stomach/pocket targets your lats more. Both are great movements so it's good to do both rather than replace one with the other exclusively.
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u/poisonoakleys 1h ago
What are you talking about? I never said anything about bringing it to chest or doing a different variation, I just said he could go slower
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u/Mysterious_Screen116 1d ago
Maybe try a scapular row (straight arm, just moving scapular) as a starter... like a scapular pull up, emphasizes that first part.
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u/MammothPale8541 22h ago
try pulli g towards your neck or upper chest…widen up your grip…i go bench press width when i want upper back and more narrow if i want more lats
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u/Agent_Parzival 21h ago
This is my bench or grip with, I do underhand grip when targeting lats and I can engage them well. Any wider or pulling towards my mid chest all I feel is my rest delta and it gives me shoulder discomfort
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u/Proud-Bookkeeper-532 11h ago
Bro if you're looking to target the upper back, you gotta do Shrugs. If it's the Mid Back + Rear Delts, you gotta touch the bar to your chest. Get that FULL Retraction & Protraction, and you'll definitely feel your Mid & lower traps+Rhomboids, not just rear Delts
If your shoulders hurt, warm them up thoroughly beforehand. Give it a shot for 2-3 weeks and see if you like it
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u/Funny-Ticket9279 22h ago
Looks good to me dude keep it up solid lift