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  1. #1
    Registered User easmam's Avatar
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    Close Grip Pull Down OR Seated Row?

    Hi,Just starting a new back routine and can't decide whether to use a close grip pull down of a seated row. What do you guys think is most effective and what would you recommend? Cheers
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    Foxtrot Uniform -Lucifer's Avatar
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    Do both. You want to hit your back from all possible angles. My back routine consists of the following movements:

    - Chinup
    - Bentover row
    - Rear delt flye
    - BB shrug
    - SLDL
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    Originally Posted by easmam View Post
    Hi,Just starting a new back routine and can't decide whether to use a close grip pull down of a seated row. What do you guys think is most effective and what would you recommend? Cheers
    Originally Posted by -Lucifer View Post
    Do both. You want to hit your back from all possible angles. My back routine consists of the following movements:

    - Chinup
    - Bentover row
    - Rear delt flye
    - BB shrug
    - SLDL
    OP, what L is saying is that the two movements you mention hit the back much differently. Pulldowns emphacize the outer sides (lats) of the back and rows emphacize the center of the back.
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  4. #4
    Registered User jmoff's Avatar
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    For back thickness, I would go for the seated rows..
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    Seated rows are great, also give One Arm Dumbbell Rows a look.
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    Spend some hours studying anatomy. If you learn what muscles make up the part of the overall group you're interested in, where they insert, and how they operate synergistically to perform a given motion (and the names of those motions) you will be able to answer your own questions. This can be accomplished in a day's time, more or less, and is a much better investment in your time than spending year after year trying to get the best result through trial and error alone.
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    Originally Posted by jmoff View Post
    For back thickness, I would go for the seated rows..
    =/ Thickness... do the lats only grow sideways and not also backwards? That's some weird hypertrophy.
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    Registered User aaronmufc's Avatar
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    What other exercises are in your routine?
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    Seated rows are great, they are in my routine aswell. i suggest them over pull ups. Pullups are for back width, rowing exercises are for back depth..and both pulling down and pulling in should be included in a back training routine
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    Quote:
    Originally Posted by jmoff
    For back thickness, I would go for the seated rows..

    Originally Posted by Tycoil
    =/ Thickness... do the lats only grow sideways and not also backwards? That's some weird hypertrophy.

    Who mentioned lats? rows involve far more than just lats
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    Foxtrot Uniform -Lucifer's Avatar
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    Originally Posted by Tyciol View Post
    =/ Thickness... do the lats only grow sideways and not also backwards? That's some weird hypertrophy.
    Rows hit the rhomboids and mid/lower traps harder. That's what he meant by 'thickness'.
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    Registered User miamibodybuilder's Avatar
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    i would say to do both of them. you need to hit the back from all different types of angles to really hit it completely. use different attachments, grips, types of rowing, anything and everything possible to stimulate all the muscles of the back. dont stick to just a handful of exercises when you have so many available to you. experiment and see what works best for you. plus you should change your routines every so often so your body doesnt just get used to the same thing.
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    Originally Posted by mr.average View Post
    Who mentioned lats? rows involve far more than just lats
    Originally Posted by -Lucifer View Post
    Rows hit the rhomboids and mid/lower traps harder. That's what he meant by 'thickness'.
    Yeah I know, but the idea that pull ups which hit lats make you wide, the lats would grow back as well as sideways so they should make you thicker too, in your lats.

    Also: if you're hitting the scap muscles you're probably using muscles like the teres, don't they make you look wide too?
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