I wish more fitness videos were like this. Easy for a beginner to understand without getting lost with all the different muscle groups or terms for things.
Please continue to make videos like this, some of us who like to go to the gym don't always have gym bros,i myself am a visual learner, this takes a lot of guesswork out of if I'm doing my workouts correctly
To be more precise: which back muscles you wish to target dictates the elbow angle to use (relative to vertical). This elbow angle will dictate the distance between your hands at full contraction (with your forearms pointing directly at the pulley, because you want to use your back, not your arms). This distance between the hands is what determines the optimal handle width.
@@kenjirott not really. I mean it will determine the elbow flexors contribution but won’t effect the prime movers across the shoulder joint which is primarily what we are looking at with rows
No, these are rows. They primarily target the traps and not the lats. So these rowing workouts optimize back thickness while Lat pull downs optimize back width.
so what's the difference between wide grip and bench press with the same wide grip? like a lot of people say. when you use wide grip on bench press. you will get injured on that. how about this? What's tha different from bench?
Wide grip bench puts a ton of stress on the pecs when they're stretched often leading to pec tears. Rows don't use your pecs. Also presses can damage your shoulders if you don't engage your scapula
Good question. As a newbie I think it’s a lot better to focus on one, at least per session. You should do two main back movements at least per session though: some form of horizontal pull (a row like he does here, a dumbbell row, etc.) and some form of vertical pull (like a pullup/pulldown/assisted pullup). You could alternate between two that he showed here for your horizontal pull every session, but it’s not absolutely necessary and it may make it harder to track progress at first since you won’t be as strong on both. Another exercise that targets the rear delts directly can be added to every back session (in addition to the vertical and horizontal pulls), depending on how much time you have to train.
No. You don't need to do this. This isn't even good advise. Wide grip will target the rear delts, traps, rhomboids & lower lats. A medium to close grip will target the upper lats and teres major. Grip is also referred to incorrectly. Grip is hand position, neutral/supinated/pronated, and that has no affect on muscles targeted except when doing bicep exercises. Arm placement and drive is what changes which muscles are targeted. To answer whether you need to do 9 sets, you don't. 3 or 4 sets is all you need. You don't need to do all this volume; it will hamper your efforts to grow and slow down your progress if you're doing spamming your muscles. Rows are best for lat development. Do face pulls (with externalrotation) , dumbbell high pulls/dumbell upright rows (keep your arms no closer than shoulder width and don't raise your upper arms above parallel to the floor) , rear delt cable flexion and reverse flyes to target those muscles.
@@dunhillmint77 I agree with you but I would share my opinion. Hand grip could be useful keeping in account that a pronated grip can lead the elbow to stay tucked, where a supinated grip can lead the elbow to stay flared (neutral is in the middle).
"Target the lower part of the back" 😂😂😂 just because the muscle contracts doesn't mean it's being worked more. The force is always through the muscles contracting your shoulder blades
@@kimtollefsen4078 yeah It’s hardly rocket science and more right than it’s wrong. Ignores the nuanced aspects of these lifts but it’s a very short video ! So yeah no real issue with it
Pushups train the chest primarily, however some variations will target the tricep and front delts (front of shoulder). Pull-ups target the back, and some variations target more of the biceps.
Be accurate. You place more emphasis in certain muscles n NOT target one area. Targeting one muscle is not possible due to other muscles become stabilizers.
@@alecbilyard8144 not really ! Would you like to elaborate ! I mean the basics are correct ! Or do you just like having feelings about things rather than worrying about whether you are factually correct or not ?
You don’t have to do all of them. Choose one and then choose another one for the next back-day. After a while you may feel motivated to do more exercises!
@@brodevriann453just how many muscles do you think a human has😂 In all of the illustrated examples it’s scapular retraction mainly, except for the first one which would lats primarily until he reached past his hips. Just because he changes his arm position doesn’t mean he works other muscles😂
Mostly nonsense, the wider grip is just putting you at mechanical disadvantage for no reason. The lower back isn't going to be highly engaged in this movement no matter what you do.
@@Matt-ov1qp I see your keeping up your 100 percent record of talking utter ballocks ! Funny people who know the least seem to be unaware of just how thick they are, because they are so thick , thus lacking the awareness of just how much they don’t know ! It’s hilarious and kinda cute then that thicko’s like you then think your experts and totally fuck up everything you say and do ! Oh except eating crayons. You are a master at that ;)
@@alanmorton5303 I didn't delete it, lol. Other users obviously cant do that. Either the channel did or you were censored automatically by youtube but idk. You were probably automatically censored by youtube
The focus will be on these muscles, but the entire back is still being worked.
Yeah that’s what the term ‘target’ means
@@guranshkhattarBWAHAHAHAHAHAHAHAHA 🤣🤣🤣
Really? Even your lower back?
@@smokey2653of course
@@smokey2653u couldn’t even sit properly without engaging lower back
I wish more fitness videos were like this. Easy for a beginner to understand without getting lost with all the different muscle groups or terms for things.
This video is one of the best, simple, short videos I've ever seen. So perfectly explained. Amazing work! 👏🏼
Short, nothing to say, correct.
Thanks !
Underrated channel ❤️❤️
Please continue to make videos like this, some of us who like to go to the gym don't always have gym bros,i myself am a visual learner, this takes a lot of guesswork out of if I'm doing my workouts correctly
nice information brother 🌹
I needed this
to target lower back is by moving the whole back,
not by moving arms.
L1 to L5 must be kept in natural curb for lower back training.
Land minds
I'm saving your videos and I use them when I go to gym thannx 👊
To be more precise: which back muscles you wish to target dictates the elbow angle to use (relative to vertical). This elbow angle will dictate the distance between your hands at full contraction (with your forearms pointing directly at the pulley, because you want to use your back, not your arms). This distance between the hands is what determines the optimal handle width.
Simplistic video but good enough for beginners
These are good tips.
As we saw in this video - position of the bar is what matters. Especially in this video. Hand position make role, too.
@@kenjirott not really. I mean it will determine the elbow flexors contribution but won’t effect the prime movers across the shoulder joint which is primarily what we are looking at with rows
Thank you❤❤❤ new subscriber
Same
If you do all of these grips, does that remove the need for lat pulldown?
No, these are rows. They primarily target the traps and not the lats. So these rowing workouts optimize back thickness while Lat pull downs optimize back width.
@@adityarohanik0 Ah okay gotcha, cheers
No. Pulldowns are vertical move while this is horizontal move. Ur teres muscle could be underdeveloped from performing only horizontal moves
Good stuff all is true
Its all about angles & being able to think outside of the box
Very useful
can you use all three on one back day?
tks for sharring
جزاك الشاب الأمرد نزولاً في الليل
Can we do all these exercise of back in same day
Yes. And working muscle groups together makes it super easy to track what muscles you've worked. Good luck out there!!
Chest and delts will be affected as well
Lower back?
does the last one also work the rear shoulder delts
Every back exercise work rear delts
And all while avoiding strain and injury to your back.
what the hell are you on about
@@submaryne3518 Sorry. You lost me.
So i can work my entire back with just the row 🤔 , no need for latpull and other exercises??
No, rows for thickness. Pull ups and lat pulls for width.
@@Airdropzone98 aah i see, so i have to to hit full back with both rows and latspulls
U need vertical pull movements
I use the extra wide grip and I can't move my arms
so what's the difference between wide grip and bench press with the same wide grip? like a lot of people say. when you use wide grip on bench press. you will get injured on that. how about this? What's tha different from bench?
It’s funny what u said beacuse “guillotine press” is literally a exercise
Wide grip bench puts a ton of stress on the pecs when they're stretched often leading to pec tears. Rows don't use your pecs. Also presses can damage your shoulders if you don't engage your scapula
@@bradclark1802 wow! now i know. thankyou.
Newbie question: is it reasonable to do one set of each position for my 3 sets of a given day? or should I just use one position?
Good question. As a newbie I think it’s a lot better to focus on one, at least per session. You should do two main back movements at least per session though: some form of horizontal pull (a row like he does here, a dumbbell row, etc.) and some form of vertical pull (like a pullup/pulldown/assisted pullup). You could alternate between two that he showed here for your horizontal pull every session, but it’s not absolutely necessary and it may make it harder to track progress at first since you won’t be as strong on both. Another exercise that targets the rear delts directly can be added to every back session (in addition to the vertical and horizontal pulls), depending on how much time you have to train.
this is like just davis diley
Except this guys content is worse
So if these 3 variations are considered different workouts, do you hits all 3 within the same row day? Effective doing 9 sets of rows?
Great question. I guess do all 3.
No. You don't need to do this. This isn't even good advise. Wide grip will target the rear delts, traps, rhomboids & lower lats. A medium to close grip will target the upper lats and teres major. Grip is also referred to incorrectly. Grip is hand position, neutral/supinated/pronated, and that has no affect on muscles targeted except when doing bicep exercises. Arm placement and drive is what changes which muscles are targeted.
To answer whether you need to do 9 sets, you don't. 3 or 4 sets is all you need. You don't need to do all this volume; it will hamper your efforts to grow and slow down your progress if you're doing spamming your muscles. Rows are best for lat development. Do face pulls (with externalrotation) , dumbbell high pulls/dumbell upright rows (keep your arms no closer than shoulder width and don't raise your upper arms above parallel to the floor) , rear delt cable flexion and reverse flyes to target those muscles.
You should probably do a different back exercise instead of just doing 3 very slight width variations of a cable row on one day but its up to you
@@dunhillmint77
I agree with you but I would share my opinion.
Hand grip could be useful keeping in account that a pronated grip can lead the elbow to stay tucked, where a supinated grip can lead the elbow to stay flared (neutral is in the middle).
there are other exercises that target your upper or lower back better
Which grip should I choose if my goal isn’t width nor thickness just definition
Diet grip
Bro put a pulldown video too
what to believe, who to believe?
Nice
Still main focus should be lats this is most of the back so narrow grip is way to go.
what about narrow grip and flare your elbows up
Can if you want to obliterate your shoulder joint !
@@alanmorton5303 I doubt that
@@Flexonomics well why ask if your such an expert. Even better yet. Go try it ! Please please do ! 🤡
lats vs traps
dont you fill it when you doing it tho?
If only I could find a bench at the gym where some dude isn't sitting on it taking a selfie while picking his teeth.
But in every postion your muscles are working u can see flexing
"Target the lower part of the back" 😂😂😂 just because the muscle contracts doesn't mean it's being worked more. The force is always through the muscles contracting your shoulder blades
Ok ! But if it’s contracting it is working !! Do you understand that !! FFS 🤦♂️. RUclips fitness experts for you eh 😂😂. What a twat
@@JfkNeedsWindWall did you delete my comment because I proved you were talking 💩. What a sad person you are
So the wider I go the upper muscles I hit
Same rules apply to pull ups and chin ups
« إِنَّ اللَّهَ وَمَلَائِكَتَهُ يُصَلُّونَ عَلَى النَّبِيِّ ۚ يَا أَيُّهَا الَّذِينَ آمَنُوا صَلُّوا عَلَيْهِ وَسَلِّمُوا تَسْلِيمًا » ....
Alayhis salaam
Just pull up🗿
why do i feel lower back even if its not moving, just holding the weight it pisses me off lmao
As a PT myself props to the video, simple buty efficiently explained
@@kimtollefsen4078 yeah It’s hardly rocket science and more right than it’s wrong. Ignores the nuanced aspects of these lifts but it’s a very short video ! So yeah no real issue with it
If you have a herniated disc, you use no part of your back. #pain
Which types of pushups work the biceps?
Pushups train the chest primarily, however some variations will target the tricep and front delts (front of shoulder). Pull-ups target the back, and some variations target more of the biceps.
Ask yourself why you're trying to do a push up for biceps. Its called a push up. what muscles take the lead in Pushing? Chest and triceps
@@calton-m9s bad ones
👍
Enh, sort of.
Bro skipped Lats for every Backday
Be accurate. You place more emphasis in certain muscles n NOT target one area. Targeting one muscle is not possible due to other muscles become stabilizers.
no
YOU SHOULD BE FEELING WHAT YOUR HITTING.
@@ferkxd451 Ok 👌. And on another note sky should be blue and grass should be green. What’s your point?
Yeah, not so true
All of these work your entire back, you shift emphasis, not isolate different parts, that's impossible to do.
@@Jay-we2ek semantics ffs. Shift emphasis yes ! He’s highlighted where is being emphasised ! Happy now ?
Who would have thought that lower, middle and higher angle target their respective areas?
@@ryutenmen not many of you go through the comments on this feed 😂
Mal😂
Mal
False
@@alecbilyard8144 not really ! Would you like to elaborate ! I mean the basics are correct ! Or do you just like having feelings about things rather than worrying about whether you are factually correct or not ?
biggest cap I've seen all day
@@kinolokki5953 😂😂😂 ok. 👌
Too many variations. Demotivating
You don’t have to do all of them. Choose one and then choose another one for the next back-day. After a while you may feel motivated to do more exercises!
Jesus. That was some pretty easy demotivating!! Take about of accountability ffs 🤦♂️
This is just absurd. How are these “educational influencer” type videos still a thing?
It is common sense, if you change your arm position you will activate different muscles.
@@brodevriann453just how many muscles do you think a human has😂 In all of the illustrated examples it’s scapular retraction mainly, except for the first one which would lats primarily until he reached past his hips. Just because he changes his arm position doesn’t mean he works other muscles😂
@@emancurovac watch jeff nippard’s video “Best and Worst back exercises based of science” at 9:40.
@@brodevriann453 And what is that going to help me with?
@@brodevriann453 don’t he’s full of 💩
Mostly nonsense, the wider grip is just putting you at mechanical disadvantage for no reason. The lower back isn't going to be highly engaged in this movement no matter what you do.
Leave lifting for the big boys. Clearly Anat and phys and lifting is a little bit above your station. Have a fun day with your crayons little one
@@alanmorton5303 Lol, I love how I made you my emotional play thing by doing literally nothing
@@Matt-ov1qp I see your keeping up your 100 percent record of talking utter ballocks ! Funny people who know the least seem to be unaware of just how thick they are, because they are so thick , thus lacking the awareness of just how much they don’t know ! It’s hilarious and kinda cute then that thicko’s like you then think your experts and totally fuck up everything you say and do ! Oh except eating crayons. You are a master at that ;)
@@Matt-ov1qp you deleting my response soft lad. Guess am loving rent free ;) 😂😂🤡
@@alanmorton5303 I didn't delete it, lol. Other users obviously cant do that. Either the channel did or you were censored automatically by youtube but idk. You were probably automatically censored by youtube
@DeltaBolic