Hey guys, just getting back in to working out and have a need to know:

On bent rows I've been steadily progressing over the last few weeks and getting stronger, but I haven't raised the weight at all. I'm not lifting to put up pounds right now, I'm just trying to learn proper form.

Here's my question: I've made some corrections to my form over the past few weeks and now I think I have it locked in but I have noticed there seems to be a pull in the middle of my back about sternum level that appears to be muscular.

Do you think this is because as form has improved I'm hitting different layers of muscle and now I'm just on a weaker one? Or do you think it may be something else?

Quick note for what I am doing:
Feet shoulder width, knees bent and bent at the waist, straight back, torso roughly 45 to 60 degrees from the horizontal, hands grabbing the bar in the same spot as for a bench press so at the top of the movement arms are 90 degrees.

Shoulder blades may or may not together.

Speaking of which, does anyone know an effective scapular retraction using weights? No weight just doesn't seem to phase me.

Hey guys, just getting back in to working out and have a need to know:

On bent rows I've been steadily progressing over the last few weeks and getting stronger, but I haven't raised the weight at all. I'm not lifting to put up pounds right now, I'm just trying to learn proper form.


Thats good -- BB rows are certainly one of the exercises where proper form is important.

Here's my question: I've made some corrections to my form over the past few weeks and now I think I have it locked in but I have noticed there seems to be a pull in the middle of my back about sternum level that appears to be muscular.

Well, BB rows hit mid-back for sure....so, not surprised if this area is sore the next day. However, you shouldn't feel pain here while you are doing the exercise.

Feet shoulder width, knees bent and bent at the waist, straight back, torso roughly 45 to 60 degrees from the horizontal, hands grabbing the bar in the same spot as for a bench press so at the top of the movement arms are 90 degrees.


You actually want to keep your elbows close to your body (not flared out at 90 degrees).

Shoulder blades may or may not together.

Keep shoulder blades pulled together.

Speaking of which, does anyone know an effective scapular retraction using weights?

I know people do lots of other exercises for this, but I find deadlifts help alot.

You can usually find a pec deck that you can reverse and sit facing the "wrong way" and use that for your shoulders / scaps.

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearDeltRow.html is always a good one.

On bent rows I've been steadily progressing over the last few weeks and getting stronger, but I haven't raised the weight at all.

How are you measuring your strength gains if you haven't increased the weight? Increased reps?

A good exercise for scapular retraction is the seated row.

http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

This is one particular exercise where making the mind-to-muscle connection is fairly easy. I've heard it recommended that you pretend you have a tennis ball between your shoulder blades.

For scapular control and stability work, look into things like wall slides, mid trap raises (bench at 45 degrees, chin on bench), and even YTWL exercises. Overhead shrugs can also help. Face pulls to the neck with a tricep rope or similar are also good for shoulder/scapular health.

I get that same pulled muscle as the OP describes...Anybody have any ideas? :(

It isn't a pain, just a pulling sensation.

Thanks for the form correction!

I'm measuring gains by ease of performance and number of reps. Because I'm only worrying about form I'm using a pretty light weight and doing 1x15 with just the bar then 3x15 at my fixed weight. I've noticed at first the emphasis was on my lats but it has moved around a bit here and there as strength has been gained.

My running theory is that form has actually been improving and strength has been improving steadily and now that I'm more "dialed-in" to the correct technique and my body has started conditioning to the lift better, I think now I'm just moving in to the weakest muscle in the chain. I say this because I periodically like to drop my weight significantly and focus on form and generally get sore in places I didn't before where the smaller muscles are assisting because the larger ones aren't taking up all the slack. Just a theory.


What are YTWL exercises?

What are YTWL exercises?


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I do them weighted with a bit of an incline on the bench. I also do them in sequence. 1 rep Y, 1 rep T, 1 rep W, 1 rep L, then repeat.

Scapular Wall Slides:

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You can usually find a pec deck that you can reverse and sit facing the "wrong way" and use that for your shoulders / scaps.

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearDeltRow.html is always a good one.


This exercise works wonders. I remember seeing Ronnie Coleman do this in one of his DVD's. I tried it, fell in love with it. I did this exercise as part of my back workout for quite sometime and noticed some serious gains in my back. :tucool:

This exercise works wonders. I remember seeing Ronnie Coleman do this in one of his DVD's. I tried it, fell in love with it. I did this exercise as part of my back workout for quite sometime and noticed some serious gains in my back. :tucool:

The barbell version (http://www.exrx.net/WeightExercises/BackGeneral/CamberedBarLyingRow.html) is a staple of competitive rowers.

rows are essential !

do you guys think it matters what your grip is? underhand, overhand, mix like the deadlift

do you guys think it matters what your grip is? underhand, overhand, mix like the deadlift

Overhand and underhand are a little different, both are useful. The underhand grip emphasized biceps and the overhand grip emphasizes the upper back.

Don't row with a mixed grip.

Overhand and underhand are a little different, both are useful. The underhand grip emphasized biceps and the overhand grip emphasizes the upper back.

Don't row with a mixed grip.

Mixed grip? Is that one over and one under?

Mixed grip? Is that one over and one under?

Yep

try this way: feet about 6-8" apart, knees slightly bent, use underhand grip, your hands are about 4" apart, torso parallel to floor, Pull bar to waist, pinch shoulder blades, lower slowly.

The underhand grip can increase lat involvement by emphasizing shoulder extension over transverse extension and putting biceps at their strongest position. Elbows are at side not 90 degrees. Use as much weight as you can.