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  1. #1
    Trying 2 B Awesome BuckSpin's Avatar
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    What Muscles You Work Doing BO Rows....Literally

    If you ever wondered exactly for BO Rows what muscles you hit & how they interact....



    His back is just s-i-c-k......awesome
    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
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  2. #2
    Registered User dartol's Avatar
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    Holy cow! Looks like you are well on your way to a back like that from your avi too Buck!

    Darren
    Strong people are harder to kill than weak people and more useful in general. - Mark Rippetoe
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  3. #3
    Trying 2 B Awesome BuckSpin's Avatar
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    Originally Posted by dartol View Post
    Holy cow! Looks like you are well on your way to a back like that from your avi too Buck!
    No where near what he has, but thanks for the kind words. Back Day is my favorite. Give me a few years and we'll see....
    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
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  4. #4
    Trying 2 B Awesome BuckSpin's Avatar
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    Some More "What Happens To My Back When I Do..."

    Standing Reverse Cable Flies & Wide Grip Pullups:



    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
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  5. #5
    Canis Belli Whiskeyjack's Avatar
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    These are great, Buck. They clarify exactly how the muscles are working and which ones are recruited; great for visualization, too.
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  6. #6
    I'll Rest When I'm Dead ironwill2008's Avatar
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    David Henry's low bf here (probably 6-7%) provides a graphic demo of how to row and do pullups. On the DB row vid, especially, note how his head and lower back stay pretty much in place, and the only thing that really moves is the working shoulder, towards his midline. Excellent demo of proper form.

    To do barbell rows, visualize the same movement, only both shoulders working towards the midline at the same time. The key is to forget about your hands and pull with your elbow(s).
    Last edited by ironwill2008; 01-02-2009 at 10:12 AM.
    No brain, no gain.

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  7. #7
    Canis Belli Whiskeyjack's Avatar
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    Originally Posted by ironwill2008 View Post
    David Henry's low bf here (probably 6-7%) are a graphic demo of how to row and do pullups. On the DB row vid, especially, note how his head and lower back stay pretty much in place, and the only thing that really moves is the working shoulder, towards his midline. Excellent demo of proper form.

    To do barbell rows, visualize the same movement, only both shoulders working towards the midline at the same time. The key is to forget about your hands and pull with your elbow(s).
    Agreed. I've never been able to get much "feel" out of BB rows compared to DBs (always grew and felt T-bars). But of late I've had to do more BB rows given that I'm garage training with nothing but barbells.
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  8. #8
    Trying 2 B Awesome BuckSpin's Avatar
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    Standing Cable Rows?

    It just occurred to me - if a cable was set up to just above shoulder height & the same ROM utilized during BO Rows was kept, would doing them standing further isolate the target muscles by eliminating the lower back from the equation? You could even use your free arm as a brace against the cable cage like you would on a bench for BO Rows?

    And, would being able to rotate the grip from hammer to overhand during the ROM recruit other muscles in the target area?
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  9. #9
    4 teh pumpz Zingaritano's Avatar
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    Great vids Buck. Another good source of which muscles are worked for which exercise, I recommend Strength Training Anatomy by Frederic Delavier.

    http://www.amazon.com/Strength-Train...0916153&sr=8-1

    PS I agree, that's a pretty sick back in your avi, Buck!
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  10. #10
    Da1UnV bodyhard's Avatar
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    That guys back is just sick!
    It's difficult to stand out if you're too busy trying to fit in. ~

    GOD IS GOOD.....
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  11. #11
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by BuckSpin View Post
    It just occurred to me - if a cable was set up to just above shoulder height & the same ROM utilized during BO Rows was kept, would doing them standing further isolate the target muscles by eliminating the lower back from the equation? You could even use your free arm as a brace against the cable cage like you would on a bench for BO Rows?
    It could work as a "finisher", after regular heavy rowing was done. With the method you suggest, it would be difficult to use enough weight to stimulate the already strong back muscles enough to grow.
    And, would being able to rotate the grip from hammer to overhand during the ROM recruit other muscles in the target area?
    Again, it could, but really heavy rowing is what puts the meat on the bones. With a heavy load, it would be difficult to bring in an additional movement effectively.

    Originally Posted by bodyhard View Post
    That guys back is just sick!
    qft. Tremendous development; a good benchmark to what's possible, with lots of very hard work. He's a DC disciple.
    No brain, no gain.

    You can't out-train bad nutrition.

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  12. #12
    Teacher and Bodybuilder BergMuscle's Avatar
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    Buck, great videos. Real anatomy lessons, and just in time as I'm about to go work my back muscles.

    These should be a "must see".

    Originally Posted by Zingaritano View Post
    Great vids Buck. Another good source of which muscles are worked for which exercise, I recommend Strength Training Anatomy by Frederic Delavier.

    http://www.amazon.com/Strength-Train...0916153&sr=8-1

    PS I agree, that's a pretty sick back in your avi, Buck!
    Zing, that's a great book. I consult it all the time.

    And yes, Buck, your back muscles are sick! Great avi!

    P.S. It's now 2 1/2 hours later and I just finished my back routine. I did BB Rows and visualized by thinking of that video. I got an awesome muscle pump. I've not always had the best form on BB Rows and this vid really helped.
    Last edited by BergMuscle; 01-02-2009 at 01:32 PM.
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  13. #13
    Regular Joe black_socks's Avatar
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    great post thanks for the inf
    I listen to country music when i workout...
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  14. #14
    Trying 2 B Awesome BuckSpin's Avatar
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    whoa...

    Whoa....

    Check out David doing DB Curls for REPS at 120 and getting "The Blade's" attention. Remember, David competes in the 202....

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  15. #15
    eat until you poop BrotherWolf's Avatar
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    that reminds me that rows are one of my favorite exercise but they ****ed up my left shoulder by going too heavy..
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