I love preacher curls for biceps or any kind of curl where I can dig my tricep(s) into and the row is very similar. Chest supported rows take out a lot of the twist, excessive extension and momentum.
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You often hear about chest supported rows done with 2 arms at a time, but did you know that you can also do it with one at a time without a machine? The one arm dumbbell row with the half roller takes little to no time to set-up, but it puts you in my opinion in the perfect position to row. Limb lengthen plays a role and there might have to be certain modifications, but if you can nail the set-up you can get one of the the biggest back pumps of your life and that’s not even an exaggeration. So many muscle groups are taken out and so much focus is placed on what we are trying to work.
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If you want to focus on lats then you want to use a neutral grip on these and keep your rowing arm closer to the torso, but If you want upper back you flare the arm out more to the side which I would personally prefer a meadows row chest supported for those and then rear delts is somewhere in the middle.
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If you could work up to over 100lb on a dumbbell on this row for 10 reps done paused at top and bottom with a controlled eccentric, your back should be noticeably bigger. I like these in the middle of the workout; never at the beginning or the end because loading potential is still good. Eventually you might reach a point where the dumbbell will get so big that it will touch your thigh when doing the lat focused row so from there you have a few options. You can then throw these at the end of your session to get more out of less weight. You can also do a slower tempo so for example 3 seconds down. You can up the repetitions from 10 to 15-20, you can add longer pauses at the top so 3 seconds instead of 1. For upper back its easier to find progressions because the weight won't get in the way of your thigh due to the angle of pull so like I mentioned you can use a landmine and pull with the elbow out, but hopefully this gives you ideas.
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Give this lift a try the next time you train your back and report back to let me know how it went!
.
You often hear about chest supported rows done with 2 arms at a time, but did you know that you can also do it with one at a time without a machine? The one arm dumbbell row with the half roller takes little to no time to set-up, but it puts you in my opinion in the perfect position to row. Limb lengthen plays a role and there might have to be certain modifications, but if you can nail the set-up you can get one of the the biggest back pumps of your life and that’s not even an exaggeration. So many muscle groups are taken out and so much focus is placed on what we are trying to work.
.
If you want to focus on lats then you want to use a neutral grip on these and keep your rowing arm closer to the torso, but If you want upper back you flare the arm out more to the side which I would personally prefer a meadows row chest supported for those and then rear delts is somewhere in the middle.
.
If you could work up to over 100lb on a dumbbell on this row for 10 reps done paused at top and bottom with a controlled eccentric, your back should be noticeably bigger. I like these in the middle of the workout; never at the beginning or the end because loading potential is still good. Eventually you might reach a point where the dumbbell will get so big that it will touch your thigh when doing the lat focused row so from there you have a few options. You can then throw these at the end of your session to get more out of less weight. You can also do a slower tempo so for example 3 seconds down. You can up the repetitions from 10 to 15-20, you can add longer pauses at the top so 3 seconds instead of 1. For upper back its easier to find progressions because the weight won't get in the way of your thigh due to the angle of pull so like I mentioned you can use a landmine and pull with the elbow out, but hopefully this gives you ideas.
.
Give this lift a try the next time you train your back and report back to let me know how it went!
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