My back routine right now is:
Dead lift
Bent Over barbell row
Shrugs
Pull ups
I kind of feel bent over barbell rows work more the upper section and the traps, making shrugs possibly redundant.
Do you think seated cable rows would be effective for the lower section of the middle back?
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11-07-2009, 01:13 AM #1
Seated cable row Vs. Bent over barbell row
Last edited by Pguard; 11-07-2009 at 01:26 AM.
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11-07-2009, 01:19 AM #2
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11-07-2009, 01:25 AM #3
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11-07-2009, 01:31 AM #4
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11-07-2009, 01:39 AM #5
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11-07-2009, 01:56 AM #6
Not really. Shrugs are "part" of your back, in that the trapezius is a back muscle. It starts mid back and goes all the way to the base of your skull. They should be treated as their own body part, not as part of your shoulders or back; as for as training goes.
In short, yes you should add a couple sets of Shrugs at the end of your back workout. Seated Cable Rows are great indeed, so you should work those in as well.
Hope this helps.
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11-07-2009, 02:12 AM #7
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11-07-2009, 02:18 AM #8
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11-07-2009, 02:37 AM #9
If you want to emphasize the lower lats, then do cable rows/1-arm rows. Bent rows are a great exercise, but many guys tend to pull the bar to the lower chest area--which is fine--but that will not really get at the lower lats the same way cable rows/1-armers will. If you do a Yates-type row--underhand grip, standing a bit more upright and pulling the bar to where your naval is--then that can hit the lower lats, too. Only problem is many dudes tend to jerk the bar and this puts the biceps in a bad position to get torn if too much weight/bad form is emplyed. FWIW, I'd stick to the cable rows--safer for your bis and just as effective in building them up. Also, with shrugs, remember that the trap area extends down your back and isn't "just" around your neck, so you could include them on back day to finish off all the work you're doing there.
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11-07-2009, 02:42 AM #10
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Grip is a huge factor the wider the grip the more of the upper lat is used the closer the grip the more the bottom is used.
So you can do bent rows with a wide grip then seated rows with a close grip.
Also shrugs work your traps which is part of your back so don't know why people think they are a shoulder exercise."Obsessed is the word the lazy use to describe the dedicated"
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11-07-2009, 05:28 AM #11
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11-07-2009, 07:10 AM #12
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If you already have a well-developed back, then adding cable rows or other types of rows can help you get the volume in. But if you are just beginning to build up your back, deadlifts, pullups, and rows may be all you need. I'd rather do those three exercises more frequently than do 4-5 back exercises just once a week.
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11-07-2009, 07:37 AM #13
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11-07-2009, 10:50 AM #14
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