Damn, I wish there were guys like you who I could pay to go to the gym with me and correct exercises. Personal trainers in my gym aren't really 'educated.'
Change gyms if you can. I used to work out with my cousin because he is a fisioterapist and knew how to work out, once he stopped I switched gyms because of that type of thing
@@ryanmurphy9663 I was saying that the gym I was before had the same problem lenner pointed out, lack of “educated” professionals and I reached out to my cousin because despite not being a personal trainer knew better
@@ryanmurphy9663 some trainers specialize in corrective exercise as well and those who have a lot of experience tend to be be able to correct and cue their clients well. I'm a trainer and I always break exercises down like this video, one stage at a time through the lift for them to get the hang of the lift and to understand what they should be feeling. I also add in pauses (including my own training sometimes).
@@omar619kamis It's called a Core because it is super important in directing, lifting up and holding together everything that is connected to your torso, from below the neck-chest area to above your knees. That's why.
Do you keep the scapula retracted while lowering down the kettlebell or you can "release" it the whole way down during the lowering? Same goes for overhead press too...once you are at the top, do you just release the protraction, or you keep it protracted until you lowered it totally down?
@@shinobi-no-bueno In terms of structural bone, ligaments and tendons, yes it is identical. The size/length/width/etc of these are different, but that only changes the position in space of your body, not how it moves.
Key to any back exercises is to pull with your elbows instead of your hands. That will activate the mind muscle connection for maximum lat contraction. Think about pulling from and with your elbows. Also keep the elbows tucked in towards lats.
@@Facecel_ The problem is the mind muscle connection. This is how you fix it. Go to the bathroom, take off your shirt, use your phone camera as a mirror or use a regular mirror so you can see your back. Now flex your back muscles in different positions, hands over head, to the side, etc, and really hone in on that mind muscle connection. Feel and see what it looks like when your back muscles fire correctly. We don't see our backs so that mind muscle connection is weak. Seeing your back muscles is the secret. This is a life changing tip I swear. Your back will look and feel incredible.
“Pull your elbow to your back pocket” and “shoulder blade down and back” are my go-to lat cues. That first one, if you do it right, will just straight up make your lat cramp. *edit: Cramping is almost equal to “Active Insufficiency” which happens when a two-joint or multi-joint muscle activated two or more of its functions and happens more often in weak, shortened, or dehydrated musculature. So remember kids, stay hydrated!
Squat U you all are so appreciated… I’ve made so much progress with my form just by watching a few of his videos related to my target area right before my workout. If Im working legs I’ll refresh my knowledge and incorporate his teachings. My body feels so flexible and I feel pain in my intended areas. Thank you and keep changing lives one video at a time.
I think the single greatest tip I found to help activate lats was to really think of your pull coming from your elbow, instead of just simply ‘pulling the weight with your hand’. I actually imagine I don’t even have a hand or forearm during these exercises, imagine if the weight was being tied/gripped by my elbow somehow, it’s really helped activate lats instead of traps and delts! The SAME idea and tip can be used for pull up/chin ups, seated rows, lat pull downs etc. pull with your elbows, not with your hands!
I’m so glad I found this channel. Improper form has been a major stumbling block for me in my fitness journey. 15 years ago, I LOVED the gym, but was with a piss poor “trainer” who didn’t understand the concept of helping to identify and isolate muscle groups to feel and engage them properly. I left that gym and never looked back, punishing myself instead of the “trainer”. Thanks especially for helping people, and for making content like this.
This works like a charm! I have always struggled with feeling the contraction in this particular exercise, but not anymore. My upper back feels awesome!
She literally looks like every average woman you would see on the street and I do not even mean this in a disrespectful way. People just overly praise average looking women when it comes to their beauty on social media.
I recommend doing this exercise standing, and raising the back of the bench to use it as a support for your free hand. It's much easier to isolate the correct muscles that way.
I had the same issue for a long time. I would row back, but not DOWN. Once I consciously depressed my shoulder down as well as back, I could instantly feel my lats engage.
Hahaaaa.... this is what i do when i do a one arm row and barbell bent over row as well. Got to retrack scapulars, engage the working muscles before the row!! 👍👍
@@KhalidFawzy change the grip to something narrower, supinated grip will also help. After that, if you don't feel your lats, i suggest to train unilateraly, like cable pulldowns with one arm, trying to contract the lats the best you can. Aftee that, comeback to pull ups and you will feel them. Something similar happened to me with squats, i couldn't feel my quads during training. The fix was doing sissy squats to create that mind-muscle connection (is just the feeling of contraction, nothing else), and then, the upcoming trainings i was feeling my quads like i never did. This happened unintentionally tho.
Most of your lat engagement is towards the rested part of the row. It’s important you let your arm stretch forward and that you pull with your back first and then your arm
Tyler Path has a really interesting row technique that absolutely forces you to engage your lats… instead of going straight up and down, he swoops the dumbbell forward toward the end of the downward movement, and then back and up at the same time. Also seems like is helps with stability and engages obliques as well.
I never thought of this as a lat exercise. I was under the impression it was for your traps, rhomboids and rear delts. Plus aren't you supposed to be more upright? The Kroc row setup is a better position overall.
She should also keep both legs on the floor. There's no good reason to keep one leg bent on the bench. Keeping both legs on the floor gives you A: a more stable position which will make you stronger and B: it significantly reduces the risk of a hernia.
If you don’t feel your lats then my tip for all rowing motions: no weights and let someone push against your elbow while doing the aimed motion- like a lat pull down. That activates your lats and you get an idea on how to perform it properly without using too much traps and biceps. Also try the thumbless grip.
Great video. Would appreciate more of these tweaks for other exercise as well, calf raises leg extension and lateral raises would be nice to see. Thank you.
wow. for such a long time i've had this issue. back days never felt like they were working anything at all this is finally changing that! i feel my muscles trembling like they haven't even been used before. not to mention. i was only using 3.5kg and that felt impossible. working up a sweat after 6 reps 😆 thank you for this
Sounds like you’re using elbow extension. Your hand is going back further than your elbow Instead focus on Driving with the elbow and don’t extend the elbow
Honestly, adding pauses is a good thing to a lot of lifts actually, not only because it makes sure that you have more controll it also reduces momentum, activates more muscles responsible for stabilisation and helps in overall muscle growth. A bit of momentum, can be used when trainig to absolute failure to squeze out a few more reps - but it's not a thing for novices really.
Literally told a girl in the gym to move in exactly the same way as it was clear she was shifting from the booty warrior mindset and actually training upper for once. Discussed tempo and TUT and engagement with her. Walked away. Came back and she'd returned to a weight that was too heavy for her swinging it around like before. The main thing about helping people, unless they've given you money to help them, they won't listen and will always think they know better. Even if you're wearing full PT uniform when you speak to them. Total side tangent, this just reminded me of that time
The base hand should be gripping the bench with the elbow fully extended. The arm stays tight to the side, focusing on driving the elbow AROUND the ribcage to isolate the mid lat. Point the lifting elbow out, and drive up in a reverse punch to isolate the upper lat.
Resistance bands are really good for targeting muscle groups I used to have problems with activating properly. I'd personally recommend incorporating them into your routines. The burn feels great at the end if you have been doing them correctly.
Just a warning, this exercise can cause hernias if you do it too heavy, so, if you're going to use heavy dumbells for this make sure to have both feet in the ground or doing it sitting in a cable machine.
true some back lat usage but maybe more recruitment with lats held in a fashion as if doing a tricep kick back but instead move the arm further back and pulsing at end range elbow straight or bent. also when relaxing arm maintain tension on lats and perform additional reps. if the lats fully relax then momentum of rear delts and other back muscles will fire.
@@ralfransom3707 I see. Really if you’re goal is back development, then I would just go to a seated row. Whether you’re rowing bent over or seated, your back musculature is still doing the same thing pretty much
Reading the comments I never knew how many people didn't know or felt the proper form or technique. I've never been instructed but it just makes sense or felt natural to have proper form. The other way just felt lazy or like a cheap cop op. Trying out the other way just feels like a half ass attempt. Hopefully more of these videos make it out to everyone. I hate to see someone get hurt or feel like all the work they did was for nothing. We're learning everyday.
Damn, I wish there were guys like you who I could pay to go to the gym with me and correct exercises. Personal trainers in my gym aren't really 'educated.'
Change gyms if you can.
I used to work out with my cousin because he is a fisioterapist and knew how to work out, once he stopped I switched gyms because of that type of thing
He’s a physical therapist not a personal trainer. Big $$$ difference
@@RibsBjj Most gyms are like this
@@ryanmurphy9663 I was saying that the gym I was before had the same problem lenner pointed out, lack of “educated” professionals and I reached out to my cousin because despite not being a personal trainer knew better
@@ryanmurphy9663 some trainers specialize in corrective exercise as well and those who have a lot of experience tend to be be able to correct and cue their clients well. I'm a trainer and I always break exercises down like this video, one stage at a time through the lift for them to get the hang of the lift and to understand what they should be feeling. I also add in pauses (including my own training sometimes).
It’s important to also keep your core activated doing ANY back workout at all times!
From watching Squat University, I wouldn't be surprised if you have to activate your core for every exercise.
@@amixofgeekcontent I agree, literally just do it all day, everyday.
Oh interesting! Thanks! 😊
Why is that
@@omar619kamis It's called a Core because it is super important in directing, lifting up and holding together everything that is connected to your torso, from below the neck-chest area to above your knees. That's why.
Anytime you want your lats to engage you need to push your shoulders down and back.
This is easy to do once but very difficult to maintain with mind muscle connection.
Dont assume everyone's bodies are identical
Do you keep the scapula retracted while lowering down the kettlebell or you can "release" it the whole way down during the lowering?
Same goes for overhead press too...once you are at the top, do you just release the protraction, or you keep it protracted until you lowered it totally down?
@@shinobi-no-bueno In terms of structural bone, ligaments and tendons, yes it is identical. The size/length/width/etc of these are different, but that only changes the position in space of your body, not how it moves.
@@doejohn2998 no allow it to move naturally
So helpful! Thank you Dr. Aron for working with me 💪🏽
Looking incredible Bethany.
Well hey Bethany 😍. Instagram?
How much was the session?
If you ever need a spot, happy to help just saying
Let's go!!!
Really good instructions, I’ve suffered from over-dominant traps for years!!
I still do. It's really difficult to shake that bad habit but we're getting there 💪🏼
😏😏😏😏
I have dominate bicep and front-delts which are always taking over the lats exercises no matter what 😞
Out of context comments?
My physical therapist was getting me ti activate lats like this to deactivate traps for my shoulder impingement issue.
Key to any back exercises is to pull with your elbows instead of your hands. That will activate the mind muscle connection for maximum lat contraction. Think about pulling from and with your elbows. Also keep the elbows tucked in towards lats.
how do you grab something with your elbows?
Nice! Big difference!
I do this and I still can’t feel my lats
@@Justineatsfruit it’s more of a mental thing than a physical thing.
@@Facecel_ The problem is the mind muscle connection. This is how you fix it. Go to the bathroom, take off your shirt, use your phone camera as a mirror or use a regular mirror so you can see your back. Now flex your back muscles in different positions, hands over head, to the side, etc, and really hone in on that mind muscle connection. Feel and see what it looks like when your back muscles fire correctly. We don't see our backs so that mind muscle connection is weak. Seeing your back muscles is the secret. This is a life changing tip I swear. Your back will look and feel incredible.
“Pull your elbow to your back pocket” and “shoulder blade down and back” are my go-to lat cues. That first one, if you do it right, will just straight up make your lat cramp. *edit: Cramping is almost equal to “Active Insufficiency” which happens when a two-joint or multi-joint muscle activated two or more of its functions and happens more often in weak, shortened, or dehydrated musculature. So remember kids, stay hydrated!
Damn she looks good
Squat U you all are so appreciated… I’ve made so much progress with my form just by watching a few of his videos related to my target area right before my workout. If Im working legs I’ll refresh my knowledge and incorporate his teachings. My body feels so flexible and I feel pain in my intended areas. Thank you and keep changing lives one video at a time.
I think the single greatest tip I found to help activate lats was to really think of your pull coming from your elbow, instead of just simply ‘pulling the weight with your hand’. I actually imagine I don’t even have a hand or forearm during these exercises, imagine if the weight was being tied/gripped by my elbow somehow, it’s really helped activate lats instead of traps and delts!
The SAME idea and tip can be used for pull up/chin ups, seated rows, lat pull downs etc. pull with your elbows, not with your hands!
Wow, what a difference those little pauses make! Thanks
Bro already knows what gets views 😂
I’m so glad I found this channel. Improper form has been a major stumbling block for me in my fitness journey. 15 years ago, I LOVED the gym, but was with a piss poor “trainer” who didn’t understand the concept of helping to identify and isolate muscle groups to feel and engage them properly. I left that gym and never looked back, punishing myself instead of the “trainer”.
Thanks especially for helping people, and for making content like this.
Omg thank u is an understatement, that was my problem as well 🙏🏾🙏🏾🙏🏾🥰
Damn, she got a pretty face too.
Emphasis is on "too"😂😂
Yeah, the other stuff is nice too👌
I didn't know ya'll liked Black American women
@@MisterUrbanWorld what 💀💀
@@MisterUrbanWorld We like cakes no matter who is baking them. 😉
Ive been dealing this this myself for about a year, i work on my hands and knees sometimes this should solve my pain issues
Your the best 😊
I've seen the pattern in your videos, man of culture.
I feel it in my lower lats and rear delts.
After or before the fix
Boom! Appreciate all your stuff man.
shes so cute
Why its good to have slow and precise movements.
This works like a charm! I have always struggled with feeling the contraction in this particular exercise, but not anymore. My upper back feels awesome!
Once she looked up, I forgot everything they said, lol.
She's absolutely beautiful
Same here I got get my mind out the gutter
No
She literally looks like every average woman you would see on the street and I do not even mean this in a disrespectful way. People just overly praise average looking women when it comes to their beauty on social media.
Great ass normal face
I also suck at doing rows. This is helpful. I will try this next time I do them.
Oh my gosh, I’ve had the same issue for so long, instant fix for me!! Love your content, thanks for your work
Good job camera man its important we see all ASSpects of the video 👍
I recommend doing this exercise standing, and raising the back of the bench to use it as a support for your free hand. It's much easier to isolate the correct muscles that way.
Standing?? Can you elaborate? I want to try this but I can’t quite visualize what you’re putting down
I actually needed this. I have a similar issue. Thank you.
Doc is low key the Bob Barker of YT PT
My traps were compensating for, like, all of my back weakness in my pull movements lol. Demos like this are very helpful, tysm
I was having this same problem yesterday, gonna definitely keep these tips in mind for next time.
Thank you for this!
I thought my pause game was on point, turned out the editor beat me to it
I had the same issue for a long time. I would row back, but not DOWN. Once I consciously depressed my shoulder down as well as back, I could instantly feel my lats engage.
This is so helpful. Wish I saw the video before DB rows today. Will help for next week and beyond
Even while in pain she had a smile face 😂😂😅😅😅
Hahaaaa.... this is what i do when i do a one arm row and barbell bent over row as well. Got to retrack scapulars, engage the working muscles before the row!! 👍👍
I've always had this problem...thank you for the tips!
masha Allah… amazing work, understanding the motion and isolating the problem, this really drives home proper form to me… subbed brother 😘
Oh dayum, this is something I can actually relate to. Thanks for showing this
My thirst is real 😂😂😂 But the advice is extremely helpful.
So down bad 😭😭
L
oh my my god i NEED THIS
I LITERALLY NEEDED THIS FOR MY RIGHT SIDE, THANKSSSSS
bending at the elbow gets the bicep involved
This video is so helpful. I've been having this problem when it came to DB Rows and not feeling my lats.
Pull ups fix that too.
Unfortunately I suffer from the exact same problem during pull-ups.
@@KhalidFawzy change the grip to something narrower, supinated grip will also help. After that, if you don't feel your lats, i suggest to train unilateraly, like cable pulldowns with one arm, trying to contract the lats the best you can. Aftee that, comeback to pull ups and you will feel them. Something similar happened to me with squats, i couldn't feel my quads during training. The fix was doing sissy squats to create that mind-muscle connection (is just the feeling of contraction, nothing else), and then, the upcoming trainings i was feeling my quads like i never did. This happened unintentionally tho.
@@RGV2300 Thank you so much for the tips ♥
I had the same issue. I didn’t understand I needed to isolate the muscle rather I was using more secondary muscle groups
What helped you to isolate it?
Anything really help you isoslate it?
Most of your lat engagement is towards the rested part of the row. It’s important you let your arm stretch forward and that you pull with your back first and then your arm
thank you so much
Tyler Path has a really interesting row technique that absolutely forces you to engage your lats… instead of going straight up and down, he swoops the dumbbell forward toward the end of the downward movement, and then back and up at the same time. Also seems like is helps with stability and engages obliques as well.
Damn. This is one lucky dude! She’s freakin gorgeous… ngl I’m a bit jealous lol
A very good breakdown
thanks for the premium content
I've actually always hated rows. Definitely want to try this style
Love your videos man 💪
damn. I need more of these kind of videos
My goodness because of this all these years not feeling my lat muscles ... Finally got it 😃
I’m so glad I found this, I could not figure out what I was doing wrong!
It's all about that muscle/ mind connection... it really starts by lowering the weight
Perfect.
Row towards your hip, a que you can use is bring the dumbbell/ kettlebell to your pocket, much better way to feel your lats when rowing.
"Back AND down". This just blew my mind. Game changed.
This is exactly what I teach people. Good stuff.
I never thought of this as a lat exercise. I was under the impression it was for your traps, rhomboids and rear delts. Plus aren't you supposed to be more upright? The Kroc row setup is a better position overall.
This was really good form check. Will give it a shot tomorrow.
She should also keep both legs on the floor. There's no good reason to keep one leg bent on the bench. Keeping both legs on the floor gives you A: a more stable position which will make you stronger and B: it significantly reduces the risk of a hernia.
I just tried this adjustment and wow! That’s all it took lol thank youuuuu
If you don’t feel your lats then my tip for all rowing motions: no weights and let someone push against your elbow while doing the aimed motion- like a lat pull down. That activates your lats and you get an idea on how to perform it properly without using too much traps and biceps. Also try the thumbless grip.
Great video. Would appreciate more of these tweaks for other exercise as well, calf raises leg extension and lateral raises would be nice to see. Thank you.
YES to calf raises! You read my mind
@@two2truths ✌️😁
You always coming out with what I am dealing with.
wow. for such a long time i've had this issue. back days never felt like they were working anything at all
this is finally changing that!
i feel my muscles trembling like they haven't even been used before.
not to mention. i was only using 3.5kg and that felt impossible. working up a sweat after 6 reps 😆
thank you for this
Love your stuff. Keep up the good work
Very nice!
ive always felt my triceps in this
Sounds like you’re using elbow extension.
Your hand is going back further than your elbow
Instead focus on Driving with the elbow and don’t extend the elbow
Honestly, adding pauses is a good thing to a lot of lifts actually, not only because it makes sure that you have more controll it also reduces momentum, activates more muscles responsible for stabilisation and helps in overall muscle growth. A bit of momentum, can be used when trainig to absolute failure to squeze out a few more reps - but it's not a thing for novices really.
I recently started doing the breaking down and pauses !! Nice!!
Hi bethannyyyy👋🏿🤣
Dang this is the video i was looking for
Literally told a girl in the gym to move in exactly the same way as it was clear she was shifting from the booty warrior mindset and actually training upper for once. Discussed tempo and TUT and engagement with her. Walked away. Came back and she'd returned to a weight that was too heavy for her swinging it around like before. The main thing about helping people, unless they've given you money to help them, they won't listen and will always think they know better. Even if you're wearing full PT uniform when you speak to them. Total side tangent, this just reminded me of that time
I was more excited by the face reveal…. Gorgeous
I have problem with rows too. My cue is triceps to the ceiling. And make sure my shoulder comes down to the ground. I'll try this tip too
The base hand should be gripping the bench with the elbow fully extended. The arm stays tight to the side, focusing on driving the elbow AROUND the ribcage to isolate the mid lat. Point the lifting elbow out, and drive up in a reverse punch to isolate the upper lat.
Resistance bands are really good for targeting muscle groups I used to have problems with activating properly. I'd personally recommend incorporating them into your routines. The burn feels great at the end if you have been doing them correctly.
Details!
Excellent video 👍
Just a warning, this exercise can cause hernias if you do it too heavy, so, if you're going to use heavy dumbells for this make sure to have both feet in the ground or doing it sitting in a cable machine.
Tnx bro i had this issue for a while now
Oh my gosh, this might be the source of my neck and shoulder pain. I will this in my next workout.
I never do single arm rows on a bench. I prefer the slight angle that doing it on the dumbbell rack provides. No pain and better activation.
Off-topic though, Bethany is a beautiful woman.
LETS GO SHEEIIIILDS
Great instructions.
true some back lat usage but maybe more recruitment with lats held in a fashion as if doing a tricep kick back but instead move the arm further back and pulsing at end range elbow straight or bent. also when relaxing arm maintain tension on lats and perform additional reps. if the lats fully relax then momentum of rear delts and other back muscles will fire.
I needed this!!! Could u please make a tutorial for bent over barbell rows as well bcuz I have the same problem with that as well?
It’s the same mechanic as a unilateral, bent row
@@boscoblack i think what throws it off for me is not having that line of stability thru the core that u get from the standing hand.
@@ralfransom3707 I see. Really if you’re goal is back development, then I would just go to a seated row. Whether you’re rowing bent over or seated, your back musculature is still doing the same thing pretty much
@@ralfransom3707 you’ll just break your back doing these bent over stuff
Lift the bench to 45•, pull on a cable instead of a kettlebell, pronated grip, close to the body, drive with the elbow.
Reading the comments I never knew how many people didn't know or felt the proper form or technique. I've never been instructed but it just makes sense or felt natural to have proper form. The other way just felt lazy or like a cheap cop op. Trying out the other way just feels like a half ass attempt. Hopefully more of these videos make it out to everyone. I hate to see someone get hurt or feel like all the work they did was for nothing. We're learning everyday.
Great advice. You could also simplify it and go the John Meadows route and lead with your elbow.
i find keeping your back arched helps to engage your lats
This is gold!
Literally perfect breakdown, constantly seeing people both MEN and women doing these wrong.
Great Video