I’m doing bent over rows especially because of the stability issues and lower back training. My lower back pain disappeared and my deadlifts got a lot better.
Good thing my main back exercises aren't included in the worst list. I think I haven't seen your worst leg exercises and if you haven't done it, please don't include bulgarian split squats as one of the worst. Suffering and pain is part on that exercise 😅
I still do the Barbell Rows once in awhile with the Smith Machine, but Cable/Lat pullovers and the last unilateral cable rows have been in my routine for quite sometime. The last exercise i definitely picked up from one of your RUclips Shorts, so kudos man
idk what you mean by the avoiding the seated cable row but i have genuiely made gains on my back with the seated cable row doing it high reps, heavy weights and controlled. Its also an exercise i feel i can get the most stimulus and i genuiely feel a stimulus similar to chest supported rows.
@@domdinhh9772 Then that's all that matters, does it feel good to you, are you growing, are you progressing if yes then don't worry what a fitness creator says. You legit could use all of these exercises he mentions at some points in your training.
I only have the seated cable row in our gym and it's down on the floor, like almost leveled to it maybe just 2-3 inches above. I'd love to try that unilateral hip support cable row, I've seen it in a lot of your shorts and vids before.
I think that trying to switch all exercises to unilateral is good idea. You can work on weaker side more Better range of motion at lengthening part sometimes Less weight to stabilize(div by 2)
For db lat pullovers, you can bias your lats a little bit. But like you said, there are much better options and for most people the db lat pullovers ends up being more chest due to the elbow positioning
Yeah I agree on the dumbbell pullovers and cable rows with that v handle is not the best option for sure. But I think bent over barbell rows are good for certain types of lifters
To be fair, I think narrow grip cable row is fine. Just bend over lower, imagine there are weights dragging your elbows down, and stop when your elbows are aligned to your body. This helps keep all the tension on your lats and prevents bicep and mid back takeover from pulling back too far
Dam today is my back day lol missed all this 2 exercise to avoid is on my routine. Will give these alternatives a try next week. Keep these videos coming
@ thank you Tyler. I watch the your videos before I go to the gym. Or depending what I’m working on I watch during it. Thank you for being a great fit influencer and helping me out. With my weight loss.
Hey Tyler, I have been getting into gym work lately, and I have taken a lot of inspiration from your videos. I have run into the issue of what to do with my split. I have looked into your upper and lower videos, and they have a description of what to do during each workout. I want to do Upper lower, upper lower. My reason for this is I want to go 4x per week. Would I do the full workout you show in your beginner videos for upper and lower? Or would I split each of these workouts into their 2 days, example being splitting your upper workout video into the 2 upper days, rather than doing the full routine both days. Thanks man, good video!
It’s crazy how 10 years ago most advice told us ectomorphs to do compound lifts, as it works more muscles. I rarely isolated the muscle I was actually trying to work that way.. squat, bent rows, military press etc. My spine was maxed out. I wasted so much damn time back then.
So doing isolation more important to know the muscle you want to work right? Im ectomorph too. Im doing standing cable rows. But the gym is very small and not a lot of equipment. Also im a beginner
@@SFearox Yes isolation work helps with the mind muscle connection and actually feeling a pump. But for example, instead of doing bent over rows, if you have a tbar row at your gym. The pad helps stabilize you and takes your core out of the equation allowing you to isolate your back more. Same with squats, if you have a hack squat machine or even a leg press. It’s a good way to build the base muscles without messing up your back.
I notice that with single arm back movements people tend to twist as a result of reaching out and pulling far back. Which negatively impacts the lower back. Of course this is fixed with stability and form. 9:10
Thoughts on natural hypertrophy’s take on db pullovers? He emphasises maintaining a curved back throughout the exercise, and claims that it also expands the rib cage
I mean it really depends on someones body...but I highly agree on your takes, as someone whos also 5'5 /5'6. I did dumbell pullover for like 2/3 months and at first it was working but after 3 wks i really cant feel my lat but rather my chest working...same with seated pulls, At first I only did it as an accessory but it felt off so i stopped...Right now my back workout consists of these wc Ive been doing for around 1 yr now T bars 3 set Dumbell row 2/3 set Cable row (High to low sideways) 2 set (ref to jeff nippard) Lat prayer/cable pullover 2 set Accessory: Shrugs + Lat pulldown I know its highly lat based😂, willing to accept other recs for traps and midback exercises❤
I'm going to try the Unilateral hip supported cable row instead of the standard cable row. I'm curious to see if it feels better. If not, I'll stick with the standard cable row
Ayee Tyler i have a very very important question i hope you see this, so im kinda facing a problem. Im building my gym schedule and i ran into a problem. You see i train at my home gym and o dont have access to a chest supported row for mid back. And i really want a thick back. I have picked some solid exercises for lats, BUT for the mid back, im kinda lost. Do you think the bent over wide barbell row is the best option for me? Or do you have any other suggestions? (For mid back without chest support) Love u man ❤💪
So can I use the wide grip on the seated Rows (the one you showed in the vid) instead of barbell rows? Also I do have a sitting chest supported row machine with both vertical and horizontal grips maybe that's better?
Low row on the machine looking like a forearm exercise...I'd disagree on the V-handle seated row. Try to lean forward as far as possible in the beginning and move your spine into an upright position upon contraction - while maintaining a slow, controlled movement without any momentum, and this will feel awesome in your lats! :)
@@nadimovam4948 To my experience, the closer the elbows near your lumbar when pulling, the better I can feel it my lats. If you look at the arms and forearms at 07:32 in the video, he's got a really strange angle in which he places his arms. It looks like it would be much more natural for the movement to raise his elbows a little bit outwards / higher, which, however, then would make his proposed version more of a mid back exercise, not a lats focused one.
@@FalleNDragonnif you do them unilaterally it is only half the weight pulling on your chest, and there are machines that allow you to brace with your hands instead of your chest.
I see what your saying. But my gym aint got all that lol. So I think I'll stick to bent over barbell row and pull downs/pull ups. Will definitely give the cable row a go
Bent over rows made the list not because ppl have bad form, they made the list bc stability is a limiting factor compared to other alternatives And the result of stability being a limiting factor is… lots of people having bad form
@@tyler-path the stability concerns you have is the bodies natural way of not only preventing injury but also improving your body stability as well. Continuously removing the stability demands from an exercise only ends up increasing injury in activities outside the gym. Building a core muscle is the most important thing in my opinion as we age
@@tyler-path fitness use to not just be about adding muscles and neglecting the health risk and benefits. Fitness also includes long term health benefits. And the main thing to train for long term health benefits is CORE STABILITY
1) you’re not increasing your risk of injury outside the gym by not doing a bent over row lol. More muscle mass as a whole has a positive correlation with longevity. 2) if your goal is to train your core (in this case the erectors spinae) then your best option is to do an exercise that has the sole purpose of training the core such as a back extension- not a lat / mid back exercise. Or else again, you’re just choosing to do an exercise that is limiting your ability to truly train the target muscle for the sake of adding an isometric hold for the erectors. “Well at least I’m training my stabilizers here” - by “stabilizers” on a bent over row you prolly mean your erectors. You’re better performing an exercise like a back extension that actually takes the erectors through a rom (rather than an isometric hold on an exercise that isn’t even meant to train the erectors)
@ to address point one - tell that to all the body builders with muscle mass who now walk on wheel chairs AND YES it does INCREASES your chances of injury outside the gym because when you perform those movements in the gym you removed your body’s natural way of stability BUT If you proceed do the same movements outside the gym during everyday life - the body’s natural way of stabilizing isn’t as strong as the muscles you’ve developed in that movement hence increase in mobility injuries - this is precisely why people who do calisthenics barely have mobility injuries outside their workouts because their workout movements is impossible if their core stability in that movement is not as strong as the muscles themself Point 2 - there’s multiple ways to train your core stability - blatantly calling of those ways -bent over rows as unnecessary is outright wrong and doesn’t promote healthy building at all which is basically all you do by picking only exercises that remove the core demand
for the chest supported row, should I pull the handles back as far as possible, elbows as far back as I can? or should I stop a little earlier, or when it feels natural to stop? not sure how far back I should go, if rear delts take over when I go back or something.
depends on what your goal is. For lats, stopping once elbows reach the side of your body will suffice. For mid back, focusing on elbows is kinda misleading. Prefer to focus on pinching the shoulder blades together
You got me trippin for a second there cuz just tonight I was teaching my friend in the gym to do the dumbbell pullover for our chest day I was like WTF thats a back exercise??!! O.o lol
Hope to get a response but why is the seated row not s good option. Ive seen many videos and shorts from tyler and he does have seated row which said to target upper lats
thx for the tips. What would be a great chest press option other than the dumbbell bench press? Since the barbell bench gives me shoulder pain and Im still trying to find out whats the best option. The only chest machine available in my gym is a hammer strength which isn't good
dumbbell is my favorite, otherwise a lying hammer strength machine if available or the smith machine if you take the time to find your ideal spot for the bench
@@tyler-pathyeah I already perform dumbbell bench press and definitely can say that it is the best one. Thx for the tips I'll give a try to the smith machine bench press
Whats wrong with training your stabilizers? Bent over row is compound BECAUSE you also train your stabilizers as well. More bang for the buck. The stretch you get from cable rows is unreal. And a dumbell pullover is defintely a lat isolation exercise WITH correct form. You are just fear mongering legit exercises dude. I have seen this all over social media.
dont wanna be that guy but i feel like stability kinda exercices is just a vicious circle since you're not training any stabilizers then ur gonna be worst at free weights making you more reliant on those exercices. Am i trippin fr fr or am i cooking ?
Nah I wouldn’t be too concerned with incorporating machine exercises. Exercises that have a high stabilization requirement will always be non-ideal for muscle growth because stability will always be a limiting factor regardless of whether you’re doing free weight exercises elsewhere
You’re wrong about all of these exercises, especially pullovers. It’s a lengthened biased lat exercise and you can bias the lats with the correct technique. Alex Leonidas has a great video on it.
The biceps are also lengthened at the shoulder joint at the bottom of a chest fly which is a lengthened focused exercise. Are we gonna call the chest fly a lengthened focused bicep exercise? Of course not, because leverages matter.
why do these fitness content creators keep telling me my training needs to be avoided all the time. T-T" no but honestly, the hot take on the bend over row is so off target. The reasoning given is stability and involvement of other muscle groups for that stabilization to execute the movement.. so I shouldn't do any compound exercise when training? But anyway, Bent over rows feel much better than chest supported row. The support always hurts and it doesnt help I cant fit in most standard equipment cuhz of my height. and I mean sure, they require more skill + technique but its not that complicated and its more fun that way .
Just try exercises yourself and if it feels good do it. He could have chosen way worse exercises. The DB pullover is very good to train in the stretch position, he says its not a lat exercise yet i get a lat pump when I do them. Why is he so obsessed with the shortened position too.
Lets say your goal is to train one muscle group and you have two options: 1) an exercises where the target muscle is only biased in 1/3 of the entire range of motion and the hardest part of the movement is outside that range of motion where the target muscle is biased (aka the focus is outside where the target muscle has the best leverage) 2) an exercise where the target muscle is biased throughout the entire range of motion and thus the hardest part of the movement lies within the range of motion where the target muscle still is biased. Which do you think would be a better movement for that muscle? By your logic, a shoulder press would also be a good upper chest exercise if you dip far below 90 degrees of shoulder flexion... but it's simply not, it's a suboptimal exercise for the specified muscle groups above compared to other accessible variations. And on the topic of stretch, there's not a lot of evidence suggesting that the lats benefit from SMH. So chances are, if you're focusing on stretch when it comes to the lats (especially in a futile case like on a DB pullover for the aforementioned reasons), you could be just incurring unnecessary fatigue/soreness in the lats for no actual muscle gain -- but now I'm just being extra. TL:DR a cable lat pullover is likely a better exercise for the lats due to matching rom/peak resistance with the lats' best leverage points and the DB pullover is not the best choice due to the lack of that match.
I didn't say the pullover was superior, I said it was a good exercise. Your advice is to outright avoid it when in reality, it could part of a programme you run for a number of weeks, then when it gets stale you could move to another. Some people will love the lat pullover and others won't, hence why I said try exercises for yourself and don't get bogged down in so many micro details. Do you feel the muscle working, are you getting stronger, are you getting a pump, soreness etc etc if the answer is yes it's probably not a bad exercise. For me the pullover has been Good, in fact I like pretty much all the exercises good and bad you covered and I have incorporated them in some way into a program during my training. But to each their own :l
@@getthepicture1000well, if you look at those "micro details", you will learn, as I did, that the stretch, the pump, the soreness, are taking gains away. I recommend you follow Paul Carter, he has great content on it, it will probably improve your program.
In theory yes. In practicality, most individuals will have trouble maintaining "good form" if they are loading the bar with challenging weight in the 6-12 rep range. In other words, their form will breakdown due to their low back fatiguing before their lats / mid back actually fatigue
I think explaining barbell rows are an advanced exercise should allow people not to think they should give it up because honestly, thats one or the best exercises and requires a lot of practice to master.
Leverage and biomechanics are overrated. It's not like your body just turns on and off the muscles that are in the best position to act against resistance. This is a really black-and-white perspective, mediocre advice.
bro just dissed my whole back workout 😭
😭😭
Yeah me too! 🤦
I’m doing bent over rows especially because of the stability issues and lower back training. My lower back pain disappeared and my deadlifts got a lot better.
Good thing my main back exercises aren't included in the worst list. I think I haven't seen your worst leg exercises and if you haven't done it, please don't include bulgarian split squats as one of the worst. Suffering and pain is part on that exercise 😅
Doing all 3 and always contemplated how effective they are. As always great info, you’re the man!
Pullovers are an awesome upper body movement. Really helped my shoulder pain
I still do the Barbell Rows once in awhile with the Smith Machine, but Cable/Lat pullovers and the last unilateral cable rows have been in my routine for quite sometime. The last exercise i definitely picked up from one of your RUclips Shorts, so kudos man
idk what you mean by the avoiding the seated cable row but i have genuiely made gains on my back with the seated cable row doing it high reps, heavy weights and controlled. Its also an exercise i feel i can get the most stimulus and i genuiely feel a stimulus similar to chest supported rows.
@@domdinhh9772 Then that's all that matters, does it feel good to you, are you growing, are you progressing if yes then don't worry what a fitness creator says. You legit could use all of these exercises he mentions at some points in your training.
Is there also for leg day? Great work Tyler! :D
I’ve been doing this shit all wrong 😅😭
Haha bro is about to explode with the recommendations
@ thanks 🐐! You should do a video with Jeff nippard soon !
Dont get blind by internet, something maybe work for you and not for him, gym dont have 'rules', keep the grind, gl
@@FalleNDragonn I always take these videos with a grain of salt 🫡
I only have the seated cable row in our gym and it's down on the floor, like almost leveled to it maybe just 2-3 inches above. I'd love to try that unilateral hip support cable row, I've seen it in a lot of your shorts and vids before.
Thank you tyler
But I love bent over Barbell rows 😢
Keep doing them, it's a great back movement
And some cheating with your form is fine
moral of the story get into a super rich gym or get out.
Excuses my guy!
@@villamonkeLiterally all the machines he used as alternatives are rare in my experience man 😭
@@t6mahawk Yeah, but you can still build a solid base without them!
@ 100000%!
Nah you can find most / all of the equipment at an ordinary commercial gym - atleast in the states
Cant believe the seated cable row slander
I think that trying to switch all exercises to unilateral is good idea.
You can work on weaker side more
Better range of motion at lengthening part sometimes
Less weight to stabilize(div by 2)
time consuming is the only downside
Great information!
For db lat pullovers, you can bias your lats a little bit. But like you said, there are much better options and for most people the db lat pullovers ends up being more chest due to the elbow positioning
Yeah I agree on the dumbbell pullovers and cable rows with that v handle is not the best option for sure. But I think bent over barbell rows are good for certain types of lifters
He is just overcomplicating, bb row is Good with Good form
To be fair, I think narrow grip cable row is fine. Just bend over lower, imagine there are weights dragging your elbows down, and stop when your elbows are aligned to your body. This helps keep all the tension on your lats and prevents bicep and mid back takeover from pulling back too far
100% perfectly described how it should be done. Don't believe everything you hear from all these "Working Out" experts who weigh 160lbs.
I’d argue you’re better off using a shoulder width grip and not having to turn the movement from a row to a pulldown by bending lower.
@@tyler-path thats true
Dam today is my back day lol missed all this 2 exercise to avoid is on my routine. Will give these alternatives a try next week. Keep these videos coming
Thanks man // thx youtube for awesome recommendation!!
Chest supported seated cable rows can remove those stability issues and will keep your back at fixed position.
This why i love Tuesday new videos from you. And these video help me out. Can’t wait to do a back workout tomorrow. Great video Tyler
Yessirr, have a good workout bro
@ thank you Tyler. I watch the your videos before I go to the gym. Or depending what I’m working on I watch during it. Thank you for being a great fit influencer and helping me out. With my weight loss.
You should be training your lower back and spinal erectors. The seated cable row and barbell row are great
Dr.Mike has entered the chat
Do bent over rows if you want a strong beefy back
Hey Tyler, I have been getting into gym work lately, and I have taken a lot of inspiration from your videos. I have run into the issue of what to do with my split. I have looked into your upper and lower videos, and they have a description of what to do during each workout. I want to do Upper lower, upper lower. My reason for this is I want to go 4x per week. Would I do the full workout you show in your beginner videos for upper and lower? Or would I split each of these workouts into their 2 days, example being splitting your upper workout video into the 2 upper days, rather than doing the full routine both days. Thanks man, good video!
It’s crazy how 10 years ago most advice told us ectomorphs to do compound lifts, as it works more muscles. I rarely isolated the muscle I was actually trying to work that way.. squat, bent rows, military press etc.
My spine was maxed out.
I wasted so much damn time back then.
So doing isolation more important to know the muscle you want to work right? Im ectomorph too. Im doing standing cable rows. But the gym is very small and not a lot of equipment. Also im a beginner
@@SFearox Yes isolation work helps with the mind muscle connection and actually feeling a pump. But for example, instead of doing bent over rows, if you have a tbar row at your gym. The pad helps stabilize you and takes your core out of the equation allowing you to isolate your back more. Same with squats, if you have a hack squat machine or even a leg press. It’s a good way to build the base muscles without messing up your back.
Speak the truth so we learn 🎉
I notice that with single arm back movements people tend to twist as a result of reaching out and pulling far back. Which negatively impacts the lower back. Of course this is fixed with stability and form. 9:10
What about pull ups? I feel the stabilization in that exercise is the limiting factor
Thoughts on natural hypertrophy’s take on db pullovers? He emphasises maintaining a curved back throughout the exercise, and claims that it also expands the rib cage
Bro how tf can anyone increase the fucking ribcage lmao, think about it
I mean it really depends on someones body...but I highly agree on your takes, as someone whos also 5'5 /5'6. I did dumbell pullover for like 2/3 months and at first it was working but after 3 wks i really cant feel my lat but rather my chest working...same with seated pulls, At first I only did it as an accessory but it felt off so i stopped...Right now my back workout consists of these wc Ive been doing for around 1 yr now
T bars 3 set
Dumbell row 2/3 set
Cable row (High to low sideways) 2 set (ref to jeff nippard)
Lat prayer/cable pullover 2 set
Accessory: Shrugs + Lat pulldown
I know its highly lat based😂, willing to accept other recs for traps and midback exercises❤
I'm going to try the Unilateral hip supported cable row instead of the standard cable row. I'm curious to see if it feels better. If not, I'll stick with the standard cable row
We need a dumbbell only exercise ranking of some sort for my home gymers
Ayee Tyler i have a very very important question i hope you see this, so im kinda facing a problem. Im building my gym schedule and i ran into a problem. You see i train at my home gym and o dont have access to a chest supported row for mid back. And i really want a thick back. I have picked some solid exercises for lats, BUT for the mid back, im kinda lost. Do you think the bent over wide barbell row is the best option for me? Or do you have any other suggestions? (For mid back without chest support) Love u man ❤💪
get a bench for a chest support and use dumbbells
So can I use the wide grip on the seated Rows (the one you showed in the vid) instead of barbell rows? Also I do have a sitting chest supported row machine with both vertical and horizontal grips maybe that's better?
Low row on the machine looking like a forearm exercise...I'd disagree on the V-handle seated row. Try to lean forward as far as possible in the beginning and move your spine into an upright position upon contraction - while maintaining a slow, controlled movement without any momentum, and this will feel awesome in your lats! :)
but why not do it with a shoulder width grip? Just involves less forearms and fully targeting the lats
@@nadimovam4948 To my experience, the closer the elbows near your lumbar when pulling, the better I can feel it my lats. If you look at the arms and forearms at 07:32 in the video, he's got a really strange angle in which he places his arms. It looks like it would be much more natural for the movement to raise his elbows a little bit outwards / higher, which, however, then would make his proposed version more of a mid back exercise, not a lats focused one.
i'm really sad that my gym doesn't have a pullover machine :'(
Are Dumbell rows good? Like 60-70lbs are they worth doing or should I do something else?
valid option
My gym doesn't have a chest support T-bar row, just a regular T-bar. Is that preferred to the bent over row still?
Just do bb row nothing wrong with it
chest supported DB is likely a better option in that case
Chest supported rows are king
How? It take ur breath away, if u put weight u have to keep ur feet perfectly all the time, its awful
@FalleNDragonn I have no breathing difficulties when doing chest supported rows
It depends on area of chest supporting piece of machine. Less area more pressure
@@FalleNDragonnif you do them unilaterally it is only half the weight pulling on your chest, and there are machines that allow you to brace with your hands instead of your chest.
I was doing the Unilateral Hip Supported Cable Row. Going to try the Unilateral Hammer Strength Low Row next time.
Range of motion is admittedly much shorter. But it's an incredibly stable option that can be loaded extremely heavy
Hello Tyler 👋🏻 , my upper body is smaller than the lower body .. What should i do to make it proportionate ??
I see what your saying. But my gym aint got all that lol. So I think I'll stick to bent over barbell row and pull downs/pull ups. Will definitely give the cable row a go
@@lucyffer8836 still all great exercises
Because people have bad form doing bent over rows
It doesn’t mean rows are not the best row exercise
Bent over rows made the list not because ppl have bad form, they made the list bc stability is a limiting factor compared to other alternatives
And the result of stability being a limiting factor is… lots of people having bad form
@@tyler-path the stability concerns you have is the bodies natural way of not only preventing injury but also improving your body stability as well. Continuously removing the stability demands from an exercise only ends up increasing injury in activities outside the gym. Building a core muscle is the most important thing in my opinion as we age
@@tyler-path fitness use to not just be about adding muscles and neglecting the health risk and benefits. Fitness also includes long term health benefits. And the main thing to train for long term health benefits is CORE STABILITY
1) you’re not increasing your risk of injury outside the gym by not doing a bent over row lol. More muscle mass as a whole has a positive correlation with longevity.
2) if your goal is to train your core (in this case the erectors spinae) then your best option is to do an exercise that has the sole purpose of training the core such as a back extension- not a lat / mid back exercise.
Or else again, you’re just choosing to do an exercise that is limiting your ability to truly train the target muscle for the sake of adding an isometric hold for the erectors.
“Well at least I’m training my stabilizers here” - by “stabilizers” on a bent over row you prolly mean your erectors. You’re better performing an exercise like a back extension that actually takes the erectors through a rom (rather than an isometric hold on an exercise that isn’t even meant to train the erectors)
@ to address point one - tell that to all the body builders with muscle mass who now walk on wheel chairs
AND YES it does INCREASES your chances of injury outside the gym because when you perform those movements in the gym you removed your body’s natural way of stability BUT If you proceed do the same movements outside the gym during everyday life - the body’s natural way of stabilizing isn’t as strong as the muscles you’ve developed in that movement hence increase in mobility injuries
- this is precisely why people who do calisthenics barely have mobility injuries outside their workouts because their workout movements is impossible if their core stability in that movement is not as strong as the muscles themself
Point 2 - there’s multiple ways to train your core stability - blatantly calling of those ways -bent over rows as unnecessary is outright wrong and doesn’t promote healthy building at all which is basically all you do by picking only exercises that remove the core demand
for the chest supported row, should I pull the handles back as far as possible, elbows as far back as I can? or should I stop a little earlier, or when it feels natural to stop? not sure how far back I should go, if rear delts take over when I go back or something.
depends on what your goal is.
For lats, stopping once elbows reach the side of your body will suffice.
For mid back, focusing on elbows is kinda misleading. Prefer to focus on pinching the shoulder blades together
that tanner shucks guy said barbell rows are the best for back tho 😭😭😭
Aren't latpulldows good?
You got me trippin for a second there cuz just tonight I was teaching my friend in the gym to do the dumbbell pullover for our chest day I was like WTF thats a back exercise??!! O.o lol
I guess I'm not doing seated cable rows anymore. 😢
Just do pull ups dude. With FULL range of motion and slow eccentric. Slow and controlled and none of that kipping bullshit. Your back will explode.
Pullups are great
Sorry but if you can't stabilize during a seated cable row then you have imbalances you need to address lol
Hope to get a response but why is the seated row not s good option. Ive seen many videos and shorts from tyler and he does have seated row which said to target upper lats
Explained in the vid
thx for the tips. What would be a great chest press option other than the dumbbell bench press? Since the barbell bench gives me shoulder pain and Im still trying to find out whats the best option. The only chest machine available in my gym is a hammer strength which isn't good
dumbbell is my favorite, otherwise a lying hammer strength machine if available or the smith machine if you take the time to find your ideal spot for the bench
@@tyler-pathyeah I already perform dumbbell bench press and definitely can say that it is the best one. Thx for the tips I'll give a try to the smith machine bench press
It's safe to say I exited the video when he said barbell row.
Me too I instantly thought to myself there’s no reason to take the rest of this video seriously 😂
Copium
Facts
barbell rows suck
sounds like youre entitled to your own opinion
Whats wrong with training your stabilizers? Bent over row is compound BECAUSE you also train your stabilizers as well. More bang for the buck. The stretch you get from cable rows is unreal. And a dumbell pullover is defintely a lat isolation exercise WITH correct form. You are just fear mongering legit exercises dude. I have seen this all over social media.
I only have Dumbbells and bench. no pullup bar no machines. what should i do?
buy a pull up bar they aren't expensive
1:04 bro dark fantasy song☠️
dont wanna be that guy but i feel like stability kinda exercices is just a vicious circle since you're not training any stabilizers then ur gonna be worst at free weights making you more reliant on those exercices. Am i trippin fr fr or am i cooking ?
Nah I wouldn’t be too concerned with incorporating machine exercises. Exercises that have a high stabilization requirement will always be non-ideal for muscle growth because stability will always be a limiting factor regardless of whether you’re doing free weight exercises elsewhere
What do you think about pullups in general?
Love them
Dumbell pull over your elbows should be out 🤦♂️
You’re wrong about all of these exercises, especially pullovers. It’s a lengthened biased lat exercise and you can bias the lats with the correct technique. Alex Leonidas has a great video on it.
The biceps are also lengthened at the shoulder joint at the bottom of a chest fly which is a lengthened focused exercise. Are we gonna call the chest fly a lengthened focused bicep exercise?
Of course not, because leverages matter.
I am doing a cabel kneelig lat pullover with a long rope. Since I had problems finding muscle connection standing. Is that fine?
Yes
@ 😍 Thank you!
Basically if you have good technique ur fine doing any of em
Nope
why do these fitness content creators keep telling me my training needs to be avoided all the time. T-T" no but honestly, the hot take on the bend over row is so off target. The reasoning given is stability and involvement of other muscle groups for that stabilization to execute the movement.. so I shouldn't do any compound exercise when training? But anyway, Bent over rows feel much better than chest supported row. The support always hurts and it doesnt help I cant fit in most standard equipment cuhz of my height. and I mean sure, they require more skill + technique but its not that complicated and its more fun that way .
Refer to my reply on @Nielssss comment
What about pull ups
anyone else hear the dark fantasy music?
so usually how many exercises per section of the back ? (midback/lats)
go by weekly volume. 8-20 sets per week
Pull ups and barbell rows= 🍖🥔
I love rows and have a huge back
What other muscles than the lats does the lat Pullover work
mentioned in the video.
Machine Lat Pullover is the worst machine i have ever used. Theres no way to setup it comfortably, rather get an injury for shoulders.
You looking a lot bigger
Lat pulledown is so confusing what form
Dude you look more jacked
Just try exercises yourself and if it feels good do it.
He could have chosen way worse exercises. The DB pullover is very good to train in the stretch position, he says its not a lat exercise yet i get a lat pump when I do them. Why is he so obsessed with the shortened position too.
Lets say your goal is to train one muscle group and you have two options:
1) an exercises where the target muscle is only biased in 1/3 of the entire range of motion and the hardest part of the movement is outside that range of motion where the target muscle is biased (aka the focus is outside where the target muscle has the best leverage)
2) an exercise where the target muscle is biased throughout the entire range of motion and thus the hardest part of the movement lies within the range of motion where the target muscle still is biased.
Which do you think would be a better movement for that muscle?
By your logic, a shoulder press would also be a good upper chest exercise if you dip far below 90 degrees of shoulder flexion... but it's simply not, it's a suboptimal exercise for the specified muscle groups above compared to other accessible variations.
And on the topic of stretch, there's not a lot of evidence suggesting that the lats benefit from SMH. So chances are, if you're focusing on stretch when it comes to the lats (especially in a futile case like on a DB pullover for the aforementioned reasons), you could be just incurring unnecessary fatigue/soreness in the lats for no actual muscle gain -- but now I'm just being extra.
TL:DR a cable lat pullover is likely a better exercise for the lats due to matching rom/peak resistance with the lats' best leverage points and the DB pullover is not the best choice due to the lack of that match.
Also the DB pullover for the lower chest is valid :-)
I didn't say the pullover was superior, I said it was a good exercise.
Your advice is to outright avoid it when in reality, it could part of a programme you run for a number of weeks, then when it gets stale you could move to another.
Some people will love the lat pullover and others won't, hence why I said try exercises for yourself and don't get bogged down in so many micro details.
Do you feel the muscle working, are you getting stronger, are you getting a pump, soreness etc etc if the answer is yes it's probably not a bad exercise.
For me the pullover has been Good, in fact I like pretty much all the exercises good and bad you covered and I have incorporated them in some way into a program during my training.
But to each their own :l
@@getthepicture1000well, if you look at those "micro details", you will learn, as I did, that the stretch, the pump, the soreness, are taking gains away. I recommend you follow Paul Carter, he has great content on it, it will probably improve your program.
Barbell row with Good form is very Good
In theory yes. In practicality, most individuals will have trouble maintaining "good form" if they are loading the bar with challenging weight in the 6-12 rep range. In other words, their form will breakdown due to their low back fatiguing before their lats / mid back actually fatigue
What the best ?
depends on which muscle
I think explaining barbell rows are an advanced exercise should allow people not to think they should give it up because honestly, thats one or the best exercises and requires a lot of practice to master.
I never do these especially the t bar row
haha I gotchu
Ayeeee
Leverage and biomechanics are overrated. It's not like your body just turns on and off the muscles that are in the best position to act against resistance. This is a really black-and-white perspective, mediocre advice.
there was barely any talks of leverage and biomechanics in this video lmao
You are wearing oversize outfit
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