3 Ways You’re Screwing Up Rows And Making Sure You Will Always Have Terrible Back Development
If you haven’t figured out, I take pride in building a kickass back, and helping others do the same. I’ve written about why you need to worry about building a big back before, but just know that having a well developed back separates the men from the boys.
Everyone can do chest all day every day and have decent pecs. It takes some fucking work to build a back, but when your physique looks better in everything from t-shirts to parkas, it’s all worth it.
One of the greatest back exercises known to man is the row. It comes with a ton of variations, but at the most basic form the row is just pulling a weight from a fixed point to your body, repeatedly.
It works so well because the row targets your lats, rear delts, rhomboids, and lower traps. There’s a reason why “you’ve got to row to grow” is a phrase that jacked ass dudes like to throw around. If you row, you will grow.
But you’ve got to row correctly, and unfortunately that’s not as easy as you may think. Here are 3 ways you’re fucking up your row, and how to fix them.
- You’re pulling too far behind your body.
One of the biggest mistakes people make when performing any kind of row is letting their elbow drift way behind their body. This often happens when people try and get some momentum to help them pull the weight, and they wind up with their elbow drifting 6 inches or more behind their body.
Without getting too much into the anatomy of your shoulder, doing this causes the humerus to slide forward in the ball/socket joint of the shoulder and can wind up irritating your biceps tendon and “loosening” of the anterior shoulder capsule.
All fancy terms for basically saying that too much of that, and your shoulder will be fucked.
When rowing, let your elbow get to the midline, or the middle of your body, and stop there.
- Don’t just bend your arms.
This point goes hand in hand with point 1, but it bears touching on. Far too many people try and row using weight that is way too much. Because of this, they turn the row – a kickass exercise for back development, into some fucked up looking lovechild between a hammer curl and a row after they stayed out too late doing cocaine and drinking absinthe.