my favorite thing about ben is that, no matter what topic he's talking about, he explains his reasoning using the same core principles, which apply across all of training. he's not teaching "what" to do in training, as much as "how" to think about training.
Inertia can be applied to get a bit past failure.... after your exhausted the set using Bens technique here. .... then recruit the use of slow negatives on the way down for the last few reps you wouldn’t be able to get up without the “dance”. I don’t suggest this if your using very heavy weights. You should be at failure at 8-12 reps Then go for 3-5 more cheat reps. Of course this applies to most exercises... 💪🏻💪🏻👊🏻
That is myself my son and my mom walking behind in the first few seconds of the interview. Its so cool to see these guys in person. We saw big steve and Martin shortly after
my personal opinion, externally rotate the arms but with a pronated grip (palms facing down) at near bench pressing width, retract shoulders then pull elbows back. I'd also avoid letting the shoulders roll forward under a heavy load as the bar is lowered. I injured mine like that. Try it this way, my bench press and overhead press improved a lot!
so the actual amount of distance the bar travels can be pretty short, no? if the joint that moves most gets the most work, the degree of elbow flexion should barely change at all, otherwise muscles at the elbow start to work, in this case, brachioradialis. which is why so many people get a biceps pump, before their lats get tired or even pumped.
True, that happened to me and since Ben mentioned it I have corrected and I am feeling my lats much more. If you think about it, the lats act as a shoulder extensor, so it doesn't make sense to flex the elbow too much.
Although I never tried this grip due to a motorcycle accident that resulted in 15 screws in my right forearm, making it very uncomfortable to execute with mid to heavy weights, this make so much sense that I'm gonna have a go today without any weight. Just the bar and see how I feel. I definitely need to improve my lats. Thanks again, Ben.
A lot of people, when doing back exercises, have a lot of tension in their forearms because they're pulling the weight wrong. The trick is to pull with your elbows. Sounds weird but it works.
Thanks Ben did your small modification to my rows able to use more weight more efficiently now thanks for the tip.... always open to new ideas to grow More... thank you
Some have said "why even do it bent over, why not just sit down and use cable rows." The bent over row is also isometrically contracting the lower back, glutes, hamstrings, other. You may see some people and pro's using "inertia", or "momentum". Many are doing this on purpose because it also adds a small contraction aspect for the lower back, glutes, and hams, other. You can also cheat properly, this will allow you to further overload the muscles being worked. Yes, there is a time for strict reps, but don't discount cheating as well.
Awesome video & tips. I like how you go over these key concepts to get the form down. I have a hard time getting the mind/muscle connection with my back and hoping to implement these tips and get better at it.
l believe the barbell row hits the lats hard if you are already torso dominant, otherwise the load gets dispersed throughout the body. these tips are especially helpful to develop a solid mind muscle connection. thanks Ben
Time under tension is not an important factor for hypertrophy. The reason time under tension experiments shows increased muscle growth is because more time under tension (ie more reps) increases the volume of the training and volume is what increases hypertrophy, not time under tension. To increase volume you can increase number of reps, or add weight and do same number of reps, or add more sets.
What about using a chest support for this exercise? What about doing them prone lying on the bench (Prone bench pull)? Thanks Ben, learning a lot from your videos!
What's the point in letting your shoulders roll forward at the bottom of the movement? Why not keep them retracted constantly while performing the exercise?
Question: Why protract and retract the scapula? What if you keep the scapula retracted to maximise stability and try to isolate the glenohumeral joint to focus on shoulder extension?
for horizontal pulling, it is better to let the scapula move freely to promote good scapula mobility. We retract and depress on the benchpress for a stable platform to bench from and to keep the shoulder safe. Rowing and pulling does have the same impact on the shoulder that benching does.
@@ultrabellowman you mean does not have so when training back we should let the scapula move freely but when benching we need to keep the scapula retracted and keep it like that throughout the whole set am i right?
@@ultrabellowman hey man I got a question when I retract my scapula on bench press i don't feel my chest at all but when I let the scapula move freely i feel my chest way better is this normal will i get less chest gains with retracting scapula ?
@@omerul-farukarslaner8531 I wouldn't do it for bench press. It is not worth the risk for that extra chest activation. I had shoulder impingement before. For feeling it in your chest, you will definitely feel it if you bench for enough sets. Also you don't need to have a super sore chest to know that you had a good chest workout. As you get stronger in more reps or more weights, your chest muscles will grow. Maybe you can let your scapula move freely for light cable flys of 12+ perfect reps.
I understand the movement and have even tried it and it does work on me at least, however why is the camera person pointing at his legs and hands when the important is the whole early contraction, that's the point he is emphasising but you simply cannot see it properly...
He´s talking about tension or time under tension. I think the most effective tension is reached when you train explosively with heavy weights or trying to accelerate heavy weights. It´s a little bit too overanalyzed and too much information to remember. I would need someone who would supervise me with a checklist of about ten things or so to execute this exercise the wrong way.
Question. The underhand grip, recruits biceps, puts stress on the biceps tendons as well. Can I over hand grip, keeping my elbows tucked? I have biceps tendonitis so anything that recruits that area hurts like hell.
Ben: "If I want to use this implement to the best of ability, I want my body to be parallel to the ground." 3:50. Yet,in the dumbbell row video (Big Back Exercises Everyone Does Wrong Part 2), also for the lats, you show demonstrate an incline position. I appreciate the video and given me something to think about, but I think you have some apparent contradictions in theory and application. Are the lats best targets horizontally or at an incline?
Ben, at the lengthened position of this bent over barbell row, (where shoulder blades protract and shoulders roll forward) is this considered under tension still? Or is it more beneficial to lengthen the muscle as far a possible to the point where you can still keep shoulders retracted?
Maan...you should get a fuckin Nobel foŕ Bodybuilding :D bcs so great informations ...noone else is giving me that much help like you do. Thanks BPak !
I like form videos, but the instructors never end with showing the exercise done with significant weight (a weight that the instructor actually uses when training). I feel like things look a little different once the weight goes on, which always leaves me wondering when is the right time to up the weight.
my favorite thing about ben is that, no matter what topic he's talking about, he explains his reasoning using the same core principles, which apply across all of training.
he's not teaching "what" to do in training, as much as "how" to think about training.
Same.
wish I could 'like' your comment double. I fully agree with your view of his method. informative, intelligent and excellently delivered, every time
I got a crazy workout with light weights yesterday after listening to his tips
Not enough coaches like Ben. Respect 👊🏼
Inertia can be applied to get a bit past failure.... after your exhausted the set using Bens technique here. .... then recruit the use of slow negatives on the way down for the last few reps you wouldn’t be able to get up without the “dance”. I don’t suggest this if your using very heavy weights. You should be at failure at 8-12 reps Then go for 3-5 more cheat reps. Of course this applies to most exercises... 💪🏻💪🏻👊🏻
Ben do more of these vids they're great man keep it up
Hands down the best bb coach that there will ever be. Biggest muscle development happened with his videos and guides!
Contaction is KEY
ben is by far the best person to learn these subtle tips
That is myself my son and my mom walking behind in the first few seconds of the interview. Its so cool to see these guys in person. We saw big steve and Martin shortly after
my personal opinion, externally rotate the arms but with a pronated grip (palms facing down) at near bench pressing width, retract shoulders then pull elbows back. I'd also avoid letting the shoulders roll forward under a heavy load as the bar is lowered. I injured mine like that. Try it this way, my bench press and overhead press improved a lot!
I've only seen this video of yours, instant subscribe!
so the actual amount of distance the bar travels can be pretty short, no? if the joint that moves most gets the most work, the degree of elbow flexion should barely change at all, otherwise muscles at the elbow start to work, in this case, brachioradialis. which is why so many people get a biceps pump, before their lats get tired or even pumped.
True, that happened to me and since Ben mentioned it I have corrected and I am feeling my lats much more. If you think about it, the lats act as a shoulder extensor, so it doesn't make sense to flex the elbow too much.
MDrummer right. exactly. thanks for the reply.
I agree with you on the positioning of your hand inward for more late development
Great teacher great coach great bodybuilder ben
Although I never tried this grip due to a motorcycle accident that resulted in 15 screws in my right forearm, making it very uncomfortable to execute with mid to heavy weights, this make so much sense that I'm gonna have a go today without any weight. Just the bar and see how I feel. I definitely need to improve my lats. Thanks again, Ben.
A lot of people, when doing back exercises, have a lot of tension in their forearms because they're pulling the weight wrong. The trick is to pull with your elbows. Sounds weird but it works.
Thanks Ben did your small modification to my rows able to use more weight more efficiently now thanks for the tip.... always open to new ideas to grow More... thank you
Very good video..i like how you talk so much about shoulder movement patterns on each exercise.
Some of the best and most informative videos on UA-cam!!!!!!
Pendley Row i find is a good movement compated to traditional bent over row as it can help reduce momentum also.
Looking good Ben! Thanks for the tips, I've noticed significant improvements in my physique within the last few weeks following your advice. 💪🏼
Some have said "why even do it bent over, why not just sit down and use cable rows." The bent over row is also isometrically contracting the lower back, glutes, hamstrings, other. You may see some people and pro's using "inertia", or "momentum". Many are doing this on purpose because it also adds a small contraction aspect for the lower back, glutes, and hams, other. You can also cheat properly, this will allow you to further overload the muscles being worked. Yes, there is a time for strict reps, but don't discount cheating as well.
very good advice. will watch a lot of your videos to find tips. thank you
Thank you so much this Ben.
Great video, thank you.
Holy S&H!T, This was one the best videos explaining how to workout a muscle.
Awesome wisdom Ben!
Awesome video & tips. I like how you go over these key concepts to get the form down. I have a hard time getting the mind/muscle connection with my back and hoping to implement these tips and get better at it.
Really good explanation with practical examples. Thanks a lot Ben, great teaching skills 🙂
If only I hit the lottery so I could afford those gym sessions at MI40...
Sick chest Ben! O & the beard is on fire💥
Thanks Ben. Incredibly informative video! Kepp them coming.
Ben is awesome ... need more videos
Awesome knowledge!! Thanks so much for these vids
l believe the barbell row hits the lats hard if you are already torso dominant, otherwise the load gets dispersed throughout the body. these tips are especially helpful to develop a solid mind muscle connection. thanks Ben
Great info Ben. Thanks
So seated cable rows with the close grip handle will never give you a proper contraction?
Wonderfully explained!
Time under tension is not an important factor for hypertrophy. The reason time under tension experiments shows increased muscle growth is because more time under tension (ie more reps) increases the volume of the training and volume is what increases hypertrophy, not time under tension. To increase volume you can increase number of reps, or add weight and do same number of reps, or add more sets.
Great advice Ben. Thank you!
great info, simply taught,
I also want to see the vids of him with Strength Sensei, that would be a good combo of knowledge,
thank you so much great tips.
Loved this video! Will implement it later today in my workout! 🤓
Couldn't of done it any better 👏👏👏👏
Useful, thanks Ben
What about using a chest support for this exercise? What about doing them prone lying on the bench (Prone bench pull)? Thanks Ben, learning a lot from your videos!
MDrummer the exercise you’re referring to is the seal row. They are great as the bench eliminates the recruitment of other muscles.
perfectly explained thanks ben!!
He looks like Braum
Dobleris Draska braum is here hahah
What's the point in letting your shoulders roll forward at the bottom of the movement? Why not keep them retracted constantly while performing the exercise?
Protraction of the scapula (shoulders rolling forward) will help to fully lengthen the lats.
Thanks, awesome video! What would happen if i was more upright, targetting traps with overhand grip, but my grip is not wide? Thank you for any help x
Question: Why protract and retract the scapula? What if you keep the scapula retracted to maximise stability and try to isolate the glenohumeral joint to focus on shoulder extension?
for horizontal pulling, it is better to let the scapula move freely to promote good scapula mobility. We retract and depress on the benchpress for a stable platform to bench from and to keep the shoulder safe. Rowing and pulling does have the same impact on the shoulder that benching does.
@@ultrabellowman you mean does not have so when training back we should let the scapula move freely but when benching we need to keep the scapula retracted and keep it like that throughout the whole set am i right?
@@omerul-farukarslaner8531 yes
@@ultrabellowman hey man I got a question when I retract my scapula on bench press i don't feel my chest at all but when I let the scapula move freely i feel my chest way better is this normal will i get less chest gains with retracting scapula ?
@@omerul-farukarslaner8531 I wouldn't do it for bench press. It is not worth the risk for that extra chest activation. I had shoulder impingement before.
For feeling it in your chest, you will definitely feel it if you bench for enough sets. Also you don't need to have a super sore chest to know that you had a good chest workout. As you get stronger in more reps or more weights, your chest muscles will grow.
Maybe you can let your scapula move freely for light cable flys of 12+ perfect reps.
Thanks Ben!
Awesome tips!!!!
I understand the movement and have even tried it and it does work on me at least, however why is the camera person pointing at his legs and hands when the important is the whole early contraction, that's the point he is emphasising but you simply cannot see it properly...
I love a good sermon!
Some great tips!
Excellent video and explanation. Thanks Ben! I have a question; how does outward intention with the hands effect this movement?
wow, this is my first time watching him or even knowing who he is and he is very knowledgeable.
Great tips
Thanks a lot dude, lawls!
Interesting, so Ben would say use an EZ CURL bar for reverse rows? I'm in the gym doing these now.
Wow thanks brother
Ben you're a beast bro
Great info
He´s talking about tension or time under tension. I think the most effective tension is reached when you train explosively with heavy weights or trying to accelerate heavy weights. It´s a little bit too overanalyzed and too much information to remember. I would need someone who would supervise me with a checklist of about ten things or so to execute this exercise the wrong way.
Good info. I just wish you would had shown it from side too.
Question. The underhand grip, recruits biceps, puts stress on the biceps tendons as well. Can I over hand grip, keeping my elbows tucked? I have biceps tendonitis so anything that recruits that area hurts like hell.
"you don't know what you don't know" Ben.P 2016 ;) kappa
wow hats off...
Than you so much
I wish Ben could be my trainer for six months!
solid video Pakman. -dritch
Make a vid on how to get rid of internally rotated shoulders
Ben Pakulski, Joe Bennett, Kasem Hanson.. I would listen these 3 people for Latissimus Dorsi..
Thanks
Nice video! But a little complicated most people like myself just want to lift things up and put them down.
The camera man killed the vedio. He needs to back up of switch the lens.
good way to it do if you just want development , not so much for so size and strength
I now realize I let go of my back squeeze too soon !! Thx
What is upper back muscle that wide elbow work?
Ben: "If I want to use this implement to the best of ability, I want my body to be parallel to the ground." 3:50. Yet,in the dumbbell row video (Big Back Exercises Everyone Does Wrong Part 2), also for the lats, you show demonstrate an incline position. I appreciate the video and given me something to think about, but I think you have some apparent contradictions in theory and application. Are the lats best targets horizontally or at an incline?
what we want to eat before work out
Smart dude!
Yates row is not straps, it's lower lats??
Ben, at the lengthened position of this bent over barbell row, (where shoulder blades protract and shoulders roll forward) is this considered under tension still? Or is it more beneficial to lengthen the muscle as far a possible to the point where you can still keep shoulders retracted?
good vid!!
Nice video
So an EZ bar is better to use than a traditional barbell??
Whyberd Fitness easier on the wrists at least for me
The Best!
Knowledge is power!
great video..bend over bb rows are always tricky ...now that I know the correct form I'm gonna apply...☺
Respect
What is retraction
Maan...you should get a fuckin Nobel foŕ Bodybuilding :D bcs so great informations ...noone else is giving me that much help like you do. Thanks BPak !
My question is how do you do an exercise wrong for 10 years. Like he never said hey I'm not feeling this in my back at all I gotta change this.
Shaun McGregor exaggeration
he probably felt, but now feels more. we are talking about high level pro athletes, not gym bros
I like form videos, but the instructors never end with showing the exercise done with significant weight (a weight that the instructor actually uses when training). I feel like things look a little different once the weight goes on, which always leaves me wondering when is the right time to up the weight.
Like your video 🏋️💪👍
gut stuff
This is how 8x Mr Olympia Lee Haney did them.He had a great back.
I never thought about underhand for lats. Totally doing that!
Epic