Barbell rows + rear delts ?

[YuMadThough]

When doing barbell rows the next day or so i feel it more in my rear delts then my actual back.

It makes sense though that if bent over lifting the weight up that its involving the rear delts to pull my arms backwards so my question is ...

How can i do barbells rows to hit my back and rhomboids more effectively and minimize the involement of my rear delts?

[BB2K]

When doing barbell rows the next day or so i feel it more in my rear delts then my actual back.

It makes sense though that if bent over lifting the weight up that its involving the rear delts to pull my arms backwards so my question is ...

How can i do barbells rows to hit my back and rhomboids more effectively and minimize the involement of my rear delts?

Great question, I too feel more in my rear delts than in my back. Maybe pulling the bar to your belly button will help? i noticed that i was rowing the weight up to my mid section almost to my chest, so i am trying to remember to lower it down a bit and row to my belly button in stead.

[tweaked17]

try cable rows and focus on your rhomboids. you can either do both, or teach yourself to use your rhomboids more

[BB2K]

try cable rows and focus on your rhomboids. you can either do both, or teach yourself to use your rhomboids more

Also watch the latest fitshow, it has the cable row movement and there is a "trick" to it.

[McBain_v1]

I have been told that the rear deltoid is frequently one of the most undeveloped muscle groups, most people focusing on the front and mid-deltoid fibres, so perhaps this isn't a bad thing?

Are you using a bench when doing your barbell rows? (I mean are you lying on an elevated bench with the barbell underneath). If not, then maybe doing so would assist in isolating the back muscles you want to develop.

However, I'd agree with Tweaked, and try some seated cable rows instead. A much smoother movement is possible that can allow you to focus closely on the muscle group in question.

[YuMadThough]

I dont use a bench no i just bend over and start rowing.

I dont actually use a gym either i just got home free weights and a bench so cable rows are kinda out the question but cheers anyways

[Tyrbolift]

I dont use a bench no i just bend over and start rowing.

I dont actually use a gym either i just got home free weights and a bench so cable rows are kinda out the question but cheers anyways

You need to bring your elbow in a little and row to middle to lower chest more--not so high.

[Dominik]

When doing barbell rows the next day or so i feel it more in my rear delts then my actual back.

It makes sense though that if bent over lifting the weight up that its involving the rear delts to pull my arms backwards so my question is ...

How can i do barbells rows to hit my back and rhomboids more effectively and minimize the involement of my rear delts?

The further out you flare the elbows and the higher up the torso you pull the bar/attachment, the less the lats are engaged. Exrx: "In strict transverse extension, the latissimus dorsi is weak."

* If your goal is to target the lats with rows, pin the elbows to your sides and pull the bar toward your lower abs/waist. As for grip width, just line it up with your elbows.

* If your goal is to target the middle of the back (mid-lower traps, rhomboids, etc.), try a wider grip, elbows somewhere between flared out and tucked in, pulling the bar to your upper abs and focus on squeezing the shoulder blades together at the top of the contraction.

[tweaked17]

Also watch the latest fitshow, it has the cable row movement and there is a "trick" to it.

yeah? what's the "trick"? i haven't been watching the fitshows...

personally, i feel barbell rows more in my lats than anything else (forgot to add this before). i feel cable rows in my rhomboids because i focus on that, so that's my way of finding balance between the two. also, personally when i do cable rows and i'm wearing anything that allows me to see the back of my shoulders in the mirror, my rear delts are RIPPING out when i pull.

i love cable rows to tell you the truth (while most people would recommend barbell rows over cable), and you can use them to hit most of your back... focus on squeezing the rhomboids and rear delts (to emphasize them, row HIGHER), and on the way back, let your lats do all the stabilizing work. you'll feel it!

[gecko2424]

Get a bar that allows hammer grip. It will help. Even if it's not a full bar, just ha hammer curl bar could work. It will allow you to keep the weight close to the belly with a comfortable grip. This will let you keep your elbows closer together. On my full bar, my elbows go out, but I use my curl bar and it's fine.

[ZAR2754]

increase your bend to 90 degrees (parallel to the floor) that will do itt

[BB2K]

yeah? what's the "trick"? i haven't been watching the fitshows...

personally, i feel barbell rows more in my lats than anything else (forgot to add this before). i feel cable rows in my rhomboids because i focus on that, so that's my way of finding balance between the two. also, personally when i do cable rows and i'm wearing anything that allows me to see the back of my shoulders in the mirror, my rear delts are RIPPING out when i pull.

i love cable rows to tell you the truth (while most people would recommend barbell rows over cable), and you can use them to hit most of your back... focus on squeezing the rhomboids and rear delts (to emphasize them, row HIGHER), and on the way back, let your lats do all the stabilizing work. you'll feel it!

Bob shows that by changing your grip a little bit will allow more lat work and not focus on the arms or rear delts in your case. look at the video, it would be easier for you to watch than for me to try and explain.

[ZAR2754]

wider grip.... 90 degree angle...

[$AJ]

make certain you're rowing to your belly button or lower

[Tyrbolift]

make certain you're rowing to your belly button or lower

You cant row much lower than that unless you have a high belly button insertion point.