How To Target EVERY Muscle in Your Back (One Exercise)
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- Опубликовано: 5 ноя 2024
- If you are looking to build not only a wider back, but a thicker back too, then there is one exercise you have to be doing. The seated cable row is a great exercises for hitting the back, but did you know that you can target different muscles in the back just by changing your grip width?
If you are trying to hit your lats, you will want to grab the bar with a narrow grip. Place your hands just inside the knurling of the bar and pull the bar towards your body. The pull point will be just above the height of your navel. When you pull the bar towards your body, you will want to keep your elbows low and tight to your body to most effectively hit the lats.
If you are looking to target your upper back muscles, like the rhomboids, middle traps, and rear delts; all you have to do is change your grip.
Instead of a narrow grip, you will want to grab just inside the bend of the bar. This wider hand position will allow you to more effectively pull the bar towards your lower chest line (around nipple height). Make sure that your elbows are high and wide so that you can get the bar to its proper pull point.
You can even allow the lats and muscles of the upper back to stretch by leaning forward as the cable attachment travels back towards the machine. We know that adding stretch tension to an exercise can generate an increase in hypertrophic gains, so allow yourself to explore that stretch. Just make sure not to round your lower back in the process - you will want to keep a slight anterior pelvic tilt throughout the movement.
Whichever version of the seated cable row you choose, you will have another exercise in your arsenal for helping to build a wider, thicker back from top to bottom.
For more tips on how to get the best body possible, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
Jeff helps with my gains and also my word of the day: knurling
😂😂 I was today years old. I had no clue that was called something other than 'grippy'.
@@deborahwertheimer771i call it the cheese grater cause of the amount of times it's wounded my hand...
@@dobronxfan99 that totally makes sense!! 😆
@@dobronxfan99I wear gloves for this reason
@@deborahwertheimer771 knurling is the name of the grip, in mechanical engineering
That "Let me explain" caught me off guard, almost thought I was on a Noel Deyzel short haha
me too
Yeah ~
nah bro, hella jeff nippard style
Awesome video.
Been working out a while now but haven’t done this yet. Can’t wait to add it to my back day
I do wide, narrow, and reverse narrow with the bar on overhead pulley, pulling down.
Jeffery, you’re so dang smart. I just want to thank you cause my shoulders are healed up from your videos 💪🏽🙌🏽
Which ones i got a bad shoulder
@@MOTA11000search RUclips athleanX shoulder
Coming in with the invaluable knowledge, sliced to the bone as always. Love your channel Jeff!
@KeithBurtons well at 5’11” Jeff (and I) will never be the strongest or biggest people around, but we can certainly be the leanest. No point in risking muscle tears/tendon issues/ligament issues if (without steroids) our lifetime maxes that would be laughed at by strongmen
Huge dies earlier as well bad for the body
@KeithBurtons
Rock on Jeff! Thank you so much for the shorts. This is excellent. And applicable right while I'm at the gym.
I needed to know how to hit the lats. Thank you!
Rowing on a seal row bench is a better option that cables. You can use more weight without putting to much tension on the lower back
Wide grip version is amazing, never miss it on back day
Yes! and it doesnt make sense to row for lats anyways so its a win-win
@@lucashenriques4242 it actually does
How many reps and sets you do?
Recién estoy empezando a hacer ejercicio de densidad después de una temporada enfatizando el dorsal y ese ejercicio es top.
@@lucashenriques4242Why not?
The second exercise is just below a face pull. But the question remains, do face pulls belong with C,S,T day or back day?
Thanks, Jeff! This is great for my strength training for my swimming performance.
Game changer! Thanks for sharing 👍
Fantastic. I love it
These are great! More like this please
Nice!
After some injuries I'm back in the gym. I find the variation with elbows high very difficult to do, is there a progression I can do to build to this, or just simply stick to low weight and build up? Or an alternative exercise? Thanks for the great tips
Thanks 😊 man! I will definitely incorporate back workouts. It’s been neglected for too long
Jeff coming thru as always. 😊
Maybe a stupid question, but with nothing stabilising your legs/feet as you pull, what's to stabilise your body and to prevent your body from helping the back by swinging itself into the lift?
Let's not forget that Jeff was the first to highlight the targeted muscles with colours. He did it with markers but he was the first in a case. The other gym trainers imitated him with digital edition tools.
Will this help with scapular winging?
Thank you 😊
Is this advice applicable to bent over barbell rows?
Commenting for answers
yes. actually what really matter the most is if u tucked or flare your elbow. close grip just means more ROM
Controlled good stretch is key.
Thanks
Thanks cause I need to target the low part i focused too much on the high part ❤❤❤nowvi will add the exercize
If your gym has the equipment, meaning the machine has two grips, changed the bar for cable handles and perform the exercise for rear dealt. Even if you’ve never felt your rear delts before, you’re gonna feel them burning now.
I've seen the underhand grip as well. What will that target?
I don't know Jeff. I think you're not just taking Flinstones' vitamins
You must be taking One a Day for men
*_This is kind of similar to the Australian Pullups??_*
Always teaching & showing💯
Thanks Jeff.
You say you don't like the one arm row but your ok with the seated row. I think you have way more stress on your lower back on this exercise.
Great job thank you
So should i include rear delts excercise during back work outs instead of shoulders?
What’s better if you’re doing rows like that, using a cable machine or a rowing machine?
Great tips Thankyou 👍🏆
Anything that can be done at home?
Use narrow grip pull down and narrow grip rows for a wider back though
The wide grip hurts my lower back ever since my injury. But it's a great variation if you can do it. Nowadays I use chest-supported rows to hit that variation.
I have spinal stenosis so lower back isn’t great. I do them with seated cable row but a manageable weight.
Never realized you can do cable rows on a chair with that angle. Trying it tomorrow
I think he is only doing that because he does let have the equipment most gyms have e
Thanks Jeff!
Steve Reeves advised leaning forward, and REMAIN leaning forward throughout the movement and he kept his elbows tucked to his sides... I've used that technique for years and it's amazing!👍💪
I'll try this ..thanks
Then do Pulldown
You're doing horizontal pulling, if you keep leaning forward, how's that different from vertical pulling?
@@LittleBpaulmuller-Owners less bicep interference
@@shapesque if you want less biceps then reduce elbow flexion, changing the line of resistance doesn't do that
How do you call this exercise?
Great exercise
Best. Always.
Your videos have changed a little 🤔🥸😄
Davis Diley possible inspiration. Produces informative and very good visual shorts
Jeff, what about a supinated narrow grip on the low row? That is, any substantive difference than the pronated grip?
Does this fix rounded shoulders ?
Does this hurt ur inguinal hernia at all?
Thank for your videos very usefull. But for me I need to use supination grip for dorsal.
What about the lumbar region. There don't seem to be many exercises that target this area or at least I haven't found many yet. Your thoughts?
Have you tried checking his low back videos?
Low -lats
High -wide ✅ got it
❤
I just do a vertical and horizontal pull, and deadlifts. Just grab the bar where you are most powerful and use as perfect form as possible.
@athleanx - any thoughts on height of anchor point? i.e. pull upwards (like in video), parallel to ground, or slightly elevated (say head height or so)?
Do you do incline/flat/decline bench press?
Complex Low to High Rows is what I used in my younger days. Count 1 - row to just above the navel, count 2- return to start position, count 3 - row to just below your nipples count 4- return to start position, that's rep 1... Repeat for the number of reps you desire.
How about pulldowns? It feels to me all the different widths work the lats, but must be different areas?
Good shit
remember this narrow grip elbows in towards the the hips is more lats. the further up you go with narrow grip the more you will hit your rear delt and the muscles around it, now if you widen the grip you go more towards the scapular, traps romboid area and target those muscles. now if you have a narrow grip and pushing you will hit your traps more, if you have medium grip you focus more the chest area, and wider grip you will hit more the front delts. sooo hope it helps.
What about underhand grip?
@@bernardgray7430 in what way ?
@@user-zj6iz1rl8d they mean pronated vs supinated
How about the handle that’s much smaller where you palms are facing each other? What muscle group does that overall work?
As one of my first youtube fitness follows, I've returned to pay my respects. Jeff, you should be the guy with the biggest back and change your name to "the black swordsman".
The default attachment at my gym is the shackle lookin grip. I’ll swap it to the bar tomorrow.
BARS🔧🔥
Why not do barbell rows? Instead of wide grip? Or t-bar?
Finally something simple and to the point, he is usually far too complex.
What about one arm dumbell rows?
Guys... back is composed of so many muscles.... which means you need variations.... which means you need to experiment with different grips from various angles....and of course with good form....💪
Elbows close to body - lats
Elbows flared out - upper back
Cant wait to get in the gym again. Damn works got me all fucked up.
I only feel high wide rows in my biceps instead of my traps. I get I’m supposed to squeeze them together and pull thru my elbows but I still feel it in my biceps.
with no weights in hand bend over and do a reverse fly. Let your arms dangle. focus where those back muscles are pulling. Now grab the bar and do your row using ONLY those back muscles. This is how you develop the mind-muscle connection.
That means the weight is too high for your back muscles so you're compensating by pulling with your biceps. Mind-muscle connection is key. Start with as low weight as you can and only think about using your back muscles to pull.
@@HeadCannonPrime dude this completely fixed it. Thank u brotha 💪💪
@@Pistonreturnspring anytime👌
For upper back The problem is on the eccentric the bar goes down
WHen you want to train the upper back specifically mid traps you want to keep your scapular elevated
seated t bar row is best for upper back
What's the problem?
It's mid trap not upper trap
mid trap contraction but not mid trap stretch
seated t bar row is better
@@Wtizreal your reply didn't answer anything.
Mid trap doesn't elevate the Scap.
Train with all line of resistance angles.
@@LittleBpaulmuller-Ownersit does but it seems you don't have capacity to understand. Read my first comment again
@@Wtizreal it doesn't whatsoever.
All you're doing is keep making more claims with 0 explanation.
Instead of explaining, you resorted to talking down to others, you just don't realize you are the only one you're talking down to yet.
Thank you Jeff
Why does leaning forward give a greater extension of the lats as opposed to simulating a back/hyper extension?
Because that's literally the function of the lats
@@LittleBpaulmuller-Owners
Only synergistically. It's not a prime mover.
@@UmHmm328 so? That means we can ignore that?
@LittleBpaulmuller-Owners
You can do whatever you like. Just not sure if it's worth the back flexion to get a little more lat work.
@@UmHmm328Are you insuniating back flexion is bad?
Train all the functions of the muscle. The more functions you use during the exercise, the more you target it.
The back's already static in bent over row, having it dynamic in this one makes it complete for both contractions.
Bro you're well ripped in those areas, to complete your build work on traps and shoulders, well done buddy!
Navel. Just sayin'. ...and "knurling" is now my word of the week. 😂😂
Looking at this video, it appears the elbows extend past the lat line which other online influencers advocate is the end of any lat exercise. It is done for other seated lat pull down exercise. I think this guy is not quite over the target in this upload
I do these with elbows flaired to target the rear delts and mid-traps. Bent-over rows just do not work for me.
follow the muscle
Okay but let's go nuts! Hear me out..."narrow grip + bringing the bar to the chest." "Wide grip + bringing the bar to the belly button." Muscle confusion, baby.
Idk.......I hear injury. In fact, I think I can actually hear the elbow tendinitis. 😂
If it ain't broke, don't break it!
Technically it's just the change of the humerus angle affecting the ROM and activation pattern of the lats, leading to more or less engagement.
Most muscle confusion and 'switching it up' people encounter is just hitting different muscles via different angles
so is it really just one excise to hit every back muscle its just one excise with different Variations.
so curling is just one excise with about 100 different variations but it's just one excise
This has got to be the nattiest man in bodybuilding #natty
At first I thought Jeff said grab the bar inside the neuralink😊 but now I realize he said knurlng. I was like man I got to get me a new bar.
Pull ups
I don't have this bar I have dumbbells. So how can I still hit these areas on my back work my dumbbells 🤔?
Do a dumbbell row on a bench. Also you can do a row for the rear delts
@luisgoodrich4793 Thank you. I'll do that tonight.
Tripod row, chest supported row
I appreciate the suggestions, guys.
Bless you both.
My name Jeff
Can I do this with bulging disc in L4,L5..L5S1
If you don't flex your spine
Fisioterapia en acción 😅
I absolutely love a good pump in my back. Especially my rear delts
In order for your lats to flare out you need to go wide grip and pull down vertically. This horizontal incline pull will not do that.
What about a pistol grip?
Oh my next back day is gonna be sweet. 💪🏼
Just gota bide my time and wait til I can use my new word Knurling
Let me explain!
Tururuturuurueuruuuururururu
Spinal erectors: "EVERY back muscle?"
I did these like 'super set', lighter weights than usual.
*Lat me explain
Wow I think Jeff has been listening to Dr Wolf and his stretch preachings
@@felipe367 Wow Dr wolf invented stretch, Jeff C wouldn't even think of that before
@@LittleBpaulmuller-Owners no Paul it was his thesis for his PHD…
@@felipe367 What? So Jeff doesn't need to listen to Dr Wolf to know stretch is important? Impossible
@@LittleBpaulmuller-Owners OK bot carry on
@@felipe367 imagine calling someone "bot" because you're exposed for being paranoid, carry on
i thought this was gonna a "do the face pull instead" vid because he swears thats how jesse was able to dealift over 500 lbs
"Let me explain"
Swimming 🏊