Damn, I wish there were guys like you who I could pay to go to the gym with me and correct exercises. Personal trainers in my gym aren't really 'educated.'
Change gyms if you can. I used to work out with my cousin because he is a fisioterapist and knew how to work out, once he stopped I switched gyms because of that type of thing
@@ryanmurphy9663 I was saying that the gym I was before had the same problem lenner pointed out, lack of “educated” professionals and I reached out to my cousin because despite not being a personal trainer knew better
@@ryanmurphy9663 some trainers specialize in corrective exercise as well and those who have a lot of experience tend to be be able to correct and cue their clients well. I'm a trainer and I always break exercises down like this video, one stage at a time through the lift for them to get the hang of the lift and to understand what they should be feeling. I also add in pauses (including my own training sometimes).
@@omar619kamis It's called a Core because it is super important in directing, lifting up and holding together everything that is connected to your torso, from below the neck-chest area to above your knees. That's why.
Do you keep the scapula retracted while lowering down the kettlebell or you can "release" it the whole way down during the lowering? Same goes for overhead press too...once you are at the top, do you just release the protraction, or you keep it protracted until you lowered it totally down?
@@shinobi-no-bueno In terms of structural bone, ligaments and tendons, yes it is identical. The size/length/width/etc of these are different, but that only changes the position in space of your body, not how it moves.
Key to any back exercises is to pull with your elbows instead of your hands. That will activate the mind muscle connection for maximum lat contraction. Think about pulling from and with your elbows. Also keep the elbows tucked in towards lats.
@@itsOver4mee The problem is the mind muscle connection. This is how you fix it. Go to the bathroom, take off your shirt, use your phone camera as a mirror or use a regular mirror so you can see your back. Now flex your back muscles in different positions, hands over head, to the side, etc, and really hone in on that mind muscle connection. Feel and see what it looks like when your back muscles fire correctly. We don't see our backs so that mind muscle connection is weak. Seeing your back muscles is the secret. This is a life changing tip I swear. Your back will look and feel incredible.
I think the single greatest tip I found to help activate lats was to really think of your pull coming from your elbow, instead of just simply ‘pulling the weight with your hand’. I actually imagine I don’t even have a hand or forearm during these exercises, imagine if the weight was being tied/gripped by my elbow somehow, it’s really helped activate lats instead of traps and delts! The SAME idea and tip can be used for pull up/chin ups, seated rows, lat pull downs etc. pull with your elbows, not with your hands!
“Pull your elbow to your back pocket” and “shoulder blade down and back” are my go-to lat cues. That first one, if you do it right, will just straight up make your lat cramp. *edit: Cramping is almost equal to “Active Insufficiency” which happens when a two-joint or multi-joint muscle activated two or more of its functions and happens more often in weak, shortened, or dehydrated musculature. So remember kids, stay hydrated!
I’m so glad I found this channel. Improper form has been a major stumbling block for me in my fitness journey. 15 years ago, I LOVED the gym, but was with a piss poor “trainer” who didn’t understand the concept of helping to identify and isolate muscle groups to feel and engage them properly. I left that gym and never looked back, punishing myself instead of the “trainer”. Thanks especially for helping people, and for making content like this.
wow. for such a long time i've had this issue. back days never felt like they were working anything at all this is finally changing that! i feel my muscles trembling like they haven't even been used before. not to mention. i was only using 3.5kg and that felt impossible. working up a sweat after 6 reps 😆 thank you for this
She literally looks like every average woman you would see on the street and I do not even mean this in a disrespectful way. People just overly praise average looking women when it comes to their beauty on social media.
I had the same issue for a long time. I would row back, but not DOWN. Once I consciously depressed my shoulder down as well as back, I could instantly feel my lats engage.
Tyler Path has a really interesting row technique that absolutely forces you to engage your lats… instead of going straight up and down, he swoops the dumbbell forward toward the end of the downward movement, and then back and up at the same time. Also seems like is helps with stability and engages obliques as well.
@@KhalidFawzy change the grip to something narrower, supinated grip will also help. After that, if you don't feel your lats, i suggest to train unilateraly, like cable pulldowns with one arm, trying to contract the lats the best you can. Aftee that, comeback to pull ups and you will feel them. Something similar happened to me with squats, i couldn't feel my quads during training. The fix was doing sissy squats to create that mind-muscle connection (is just the feeling of contraction, nothing else), and then, the upcoming trainings i was feeling my quads like i never did. This happened unintentionally tho.
This works like a charm! I have always struggled with feeling the contraction in this particular exercise, but not anymore. My upper back feels awesome!
Hahaaaa.... this is what i do when i do a one arm row and barbell bent over row as well. Got to retrack scapulars, engage the working muscles before the row!! 👍👍
I never thought of this as a lat exercise. I was under the impression it was for your traps, rhomboids and rear delts. Plus aren't you supposed to be more upright? The Kroc row setup is a better position overall.
The base hand should be gripping the bench with the elbow fully extended. The arm stays tight to the side, focusing on driving the elbow AROUND the ribcage to isolate the mid lat. Point the lifting elbow out, and drive up in a reverse punch to isolate the upper lat.
Most of your lat engagement is towards the rested part of the row. It’s important you let your arm stretch forward and that you pull with your back first and then your arm
@@ralfransom3707 I see. Really if you’re goal is back development, then I would just go to a seated row. Whether you’re rowing bent over or seated, your back musculature is still doing the same thing pretty much
Great video. Would appreciate more of these tweaks for other exercise as well, calf raises leg extension and lateral raises would be nice to see. Thank you.
Honestly, adding pauses is a good thing to a lot of lifts actually, not only because it makes sure that you have more controll it also reduces momentum, activates more muscles responsible for stabilisation and helps in overall muscle growth. A bit of momentum, can be used when trainig to absolute failure to squeze out a few more reps - but it's not a thing for novices really.
Resistance bands are really good for targeting muscle groups I used to have problems with activating properly. I'd personally recommend incorporating them into your routines. The burn feels great at the end if you have been doing them correctly.
Sounds like you’re using elbow extension. Your hand is going back further than your elbow Instead focus on Driving with the elbow and don’t extend the elbow
I recommend doing this exercise standing, and raising the back of the bench to use it as a support for your free hand. It's much easier to isolate the correct muscles that way.
If you don’t feel your lats then my tip for all rowing motions: no weights and let someone push against your elbow while doing the aimed motion- like a lat pull down. That activates your lats and you get an idea on how to perform it properly without using too much traps and biceps. Also try the thumbless grip.
This is me with my rear delts. I can never seem to connect and feel my rear delts no matter what exercise I do and how slow and concentrated I do the exercise.
Also another trick is to raise a incline to about 25% that little incline will take any stress off the low back and you will feel it from your lower lats to the upper’s
![The 3 Best Core Exercises [Do These Every Day]](/img/n.gif)
Damn, I wish there were guys like you who I could pay to go to the gym with me and correct exercises. Personal trainers in my gym aren't really 'educated.'
Change gyms if you can.
I used to work out with my cousin because he is a fisioterapist and knew how to work out, once he stopped I switched gyms because of that type of thing
He’s a physical therapist not a personal trainer. Big $$$ difference
@@RibsBjj Most gyms are like this
@@ryanmurphy9663 I was saying that the gym I was before had the same problem lenner pointed out, lack of “educated” professionals and I reached out to my cousin because despite not being a personal trainer knew better
@@ryanmurphy9663 some trainers specialize in corrective exercise as well and those who have a lot of experience tend to be be able to correct and cue their clients well. I'm a trainer and I always break exercises down like this video, one stage at a time through the lift for them to get the hang of the lift and to understand what they should be feeling. I also add in pauses (including my own training sometimes).
It’s important to also keep your core activated doing ANY back workout at all times!
From watching Squat University, I wouldn't be surprised if you have to activate your core for every exercise.
@@amixofgeekcontent I agree, literally just do it all day, everyday.
Oh interesting! Thanks! 😊
Why is that
@@omar619kamis It's called a Core because it is super important in directing, lifting up and holding together everything that is connected to your torso, from below the neck-chest area to above your knees. That's why.
Anytime you want your lats to engage you need to push your shoulders down and back.
This is easy to do once but very difficult to maintain with mind muscle connection.
Dont assume everyone's bodies are identical
Do you keep the scapula retracted while lowering down the kettlebell or you can "release" it the whole way down during the lowering?
Same goes for overhead press too...once you are at the top, do you just release the protraction, or you keep it protracted until you lowered it totally down?
@@shinobi-no-bueno In terms of structural bone, ligaments and tendons, yes it is identical. The size/length/width/etc of these are different, but that only changes the position in space of your body, not how it moves.
@@doejohn2998 no allow it to move naturally
So helpful! Thank you Dr. Aron for working with me 💪🏽
Looking incredible Bethany.
Well hey Bethany 😍. Instagram?
How much was the session?
If you ever need a spot, happy to help just saying
Let's go!!!
Really good instructions, I’ve suffered from over-dominant traps for years!!
I still do. It's really difficult to shake that bad habit but we're getting there 💪🏼
😏😏😏😏
I have dominate bicep and front-delts which are always taking over the lats exercises no matter what 😞
Out of context comments?
My physical therapist was getting me ti activate lats like this to deactivate traps for my shoulder impingement issue.
Key to any back exercises is to pull with your elbows instead of your hands. That will activate the mind muscle connection for maximum lat contraction. Think about pulling from and with your elbows. Also keep the elbows tucked in towards lats.
how do you grab something with your elbows?
Nice! Big difference!
I do this and I still can’t feel my lats
@@Justineatsfruit it’s more of a mental thing than a physical thing.
@@itsOver4mee The problem is the mind muscle connection. This is how you fix it. Go to the bathroom, take off your shirt, use your phone camera as a mirror or use a regular mirror so you can see your back. Now flex your back muscles in different positions, hands over head, to the side, etc, and really hone in on that mind muscle connection. Feel and see what it looks like when your back muscles fire correctly. We don't see our backs so that mind muscle connection is weak. Seeing your back muscles is the secret. This is a life changing tip I swear. Your back will look and feel incredible.
Bro already knows what gets views 😂
I think the single greatest tip I found to help activate lats was to really think of your pull coming from your elbow, instead of just simply ‘pulling the weight with your hand’. I actually imagine I don’t even have a hand or forearm during these exercises, imagine if the weight was being tied/gripped by my elbow somehow, it’s really helped activate lats instead of traps and delts!
The SAME idea and tip can be used for pull up/chin ups, seated rows, lat pull downs etc. pull with your elbows, not with your hands!
“Pull your elbow to your back pocket” and “shoulder blade down and back” are my go-to lat cues. That first one, if you do it right, will just straight up make your lat cramp. *edit: Cramping is almost equal to “Active Insufficiency” which happens when a two-joint or multi-joint muscle activated two or more of its functions and happens more often in weak, shortened, or dehydrated musculature. So remember kids, stay hydrated!
I feel it in my lower lats and rear delts.
After or before the fix
Damn she looks good
Omg thank u is an understatement, that was my problem as well 🙏🏾🙏🏾🙏🏾🥰
I’m so glad I found this channel. Improper form has been a major stumbling block for me in my fitness journey. 15 years ago, I LOVED the gym, but was with a piss poor “trainer” who didn’t understand the concept of helping to identify and isolate muscle groups to feel and engage them properly. I left that gym and never looked back, punishing myself instead of the “trainer”.
Thanks especially for helping people, and for making content like this.
Doc is low key the Bob Barker of YT PT
Boom! Appreciate all your stuff man.
I also suck at doing rows. This is helpful. I will try this next time I do them.
Ive been dealing this this myself for about a year, i work on my hands and knees sometimes this should solve my pain issues
Your the best 😊
wow. for such a long time i've had this issue. back days never felt like they were working anything at all
this is finally changing that!
i feel my muscles trembling like they haven't even been used before.
not to mention. i was only using 3.5kg and that felt impossible. working up a sweat after 6 reps 😆
thank you for this
I had the same issue. I didn’t understand I needed to isolate the muscle rather I was using more secondary muscle groups
What helped you to isolate it?
Anything really help you isoslate it?
Good job camera man its important we see all ASSpects of the video 👍
"Back AND down". This just blew my mind. Game changed.
Once she looked up, I forgot everything they said, lol.
She's absolutely beautiful
Same here I got get my mind out the gutter
No
She literally looks like every average woman you would see on the street and I do not even mean this in a disrespectful way. People just overly praise average looking women when it comes to their beauty on social media.
Great ass normal face
I had the same issue for a long time. I would row back, but not DOWN. Once I consciously depressed my shoulder down as well as back, I could instantly feel my lats engage.
Tyler Path has a really interesting row technique that absolutely forces you to engage your lats… instead of going straight up and down, he swoops the dumbbell forward toward the end of the downward movement, and then back and up at the same time. Also seems like is helps with stability and engages obliques as well.
thank you so much
I was having this same problem yesterday, gonna definitely keep these tips in mind for next time.
Thank you for this!
I've seen the pattern in your videos, man of culture.
oh my my god i NEED THIS
Why its good to have slow and precise movements.
Pull ups fix that too.
Unfortunately I suffer from the exact same problem during pull-ups.
@@KhalidFawzy change the grip to something narrower, supinated grip will also help. After that, if you don't feel your lats, i suggest to train unilateraly, like cable pulldowns with one arm, trying to contract the lats the best you can. Aftee that, comeback to pull ups and you will feel them. Something similar happened to me with squats, i couldn't feel my quads during training. The fix was doing sissy squats to create that mind-muscle connection (is just the feeling of contraction, nothing else), and then, the upcoming trainings i was feeling my quads like i never did. This happened unintentionally tho.
@@RGV2300 Thank you so much for the tips ♥
This works like a charm! I have always struggled with feeling the contraction in this particular exercise, but not anymore. My upper back feels awesome!
I've actually always hated rows. Definitely want to try this style
I actually needed this. I have a similar issue. Thank you.
Oh my gosh, I’ve had the same issue for so long, instant fix for me!! Love your content, thanks for your work
Hahaaaa.... this is what i do when i do a one arm row and barbell bent over row as well. Got to retrack scapulars, engage the working muscles before the row!! 👍👍
I never thought of this as a lat exercise. I was under the impression it was for your traps, rhomboids and rear delts. Plus aren't you supposed to be more upright? The Kroc row setup is a better position overall.
One day I'll be able to afford physical therapy just to correct my form.
Ya need a good trainer not physical therapy unless you have injury
@@greatestever7623 r/woosh
@@Calupp still on that 2011 kick I see
Brokie
@@greatestever7623 never to late to follow your dreams
I've always had this problem...thank you for the tips!
Perfect.
The base hand should be gripping the bench with the elbow fully extended. The arm stays tight to the side, focusing on driving the elbow AROUND the ribcage to isolate the mid lat. Point the lifting elbow out, and drive up in a reverse punch to isolate the upper lat.
Can u do one for shoulder lateral raises? I can feel my right side properly but always feel my traps only on left side
bending at the elbow gets the bicep involved
Love your videos man 💪
Most of your lat engagement is towards the rested part of the row. It’s important you let your arm stretch forward and that you pull with your back first and then your arm
Row towards your hip, a que you can use is bring the dumbbell/ kettlebell to your pocket, much better way to feel your lats when rowing.
This video is so helpful. I've been having this problem when it came to DB Rows and not feeling my lats.
This is so helpful. Wish I saw the video before DB rows today. Will help for next week and beyond
Oh dayum, this is something I can actually relate to. Thanks for showing this
I thought my pause game was on point, turned out the editor beat me to it
I needed this!!! Could u please make a tutorial for bent over barbell rows as well bcuz I have the same problem with that as well?
It’s the same mechanic as a unilateral, bent row
@@boscoblack i think what throws it off for me is not having that line of stability thru the core that u get from the standing hand.
@@ralfransom3707 I see. Really if you’re goal is back development, then I would just go to a seated row. Whether you’re rowing bent over or seated, your back musculature is still doing the same thing pretty much
@@ralfransom3707 you’ll just break your back doing these bent over stuff
I LITERALLY NEEDED THIS FOR MY RIGHT SIDE, THANKSSSSS
Very nice!
Damn, she got a pretty face too.
Emphasis is on "too"😂😂
Yeah, the other stuff is nice too👌
I didn't know ya'll liked Black American women
@@MisterUrbanWorld what 💀💀
@@MisterUrbanWorld We like cakes no matter who is baking them. 😉
I have this issue cause of how naturally gifted my lats i use to be able to do 60+ pull ups when I trained them
Bro 60?... Most ppl cant do 10. 20 is awesome. 30 is top notch. 60 tho. Come on bro
@squadabingo9113 well its not pull ups but I am pretty above average on most lifts czcams.com/video/iQ89RGrkg10/video.html
I have problem with rows too. My cue is triceps to the ceiling. And make sure my shoulder comes down to the ground. I'll try this tip too
i find keeping your back arched helps to engage your lats
I’m so glad I found this, I could not figure out what I was doing wrong!
damn. I need more of these kind of videos
Great video. Would appreciate more of these tweaks for other exercise as well, calf raises leg extension and lateral raises would be nice to see. Thank you.
YES to calf raises! You read my mind
@@burjalmadre ✌️😁
Even while in pain she had a smile face 😂😂😅😅😅
I just tried this adjustment and wow! That’s all it took lol thank youuuuu
A very good breakdown
Honestly, adding pauses is a good thing to a lot of lifts actually, not only because it makes sure that you have more controll it also reduces momentum, activates more muscles responsible for stabilisation and helps in overall muscle growth. A bit of momentum, can be used when trainig to absolute failure to squeze out a few more reps - but it's not a thing for novices really.
Damn. This is one lucky dude! She’s freakin gorgeous… ngl I’m a bit jealous lol
Hi bethannyyyy👋🏿🤣
This was really good form check. Will give it a shot tomorrow.
Tnx bro i had this issue for a while now
I recently started doing the breaking down and pauses !! Nice!!
My goodness because of this all these years not feeling my lat muscles ... Finally got it 😃
Resistance bands are really good for targeting muscle groups I used to have problems with activating properly. I'd personally recommend incorporating them into your routines. The burn feels great at the end if you have been doing them correctly.
Details!
Excellent video 👍
ive always felt my triceps in this
Sounds like you’re using elbow extension.
Your hand is going back further than your elbow
Instead focus on Driving with the elbow and don’t extend the elbow
Love your stuff. Keep up the good work
LETS GO SHEEIIIILDS
I recommend doing this exercise standing, and raising the back of the bench to use it as a support for your free hand. It's much easier to isolate the correct muscles that way.
Standing?? Can you elaborate? I want to try this but I can’t quite visualize what you’re putting down
masha Allah… amazing work, understanding the motion and isolating the problem, this really drives home proper form to me… subbed brother 😘
Great advice. You could also simplify it and go the John Meadows route and lead with your elbow.
You always coming out with what I am dealing with.
Thank you!
Thank you I’m having same issue!
I love single arm dumbbell rows. 20+ years of lifting & my foundation was a great high school gym teacher (we had a dope weight room).
If you don’t feel your lats then my tip for all rowing motions: no weights and let someone push against your elbow while doing the aimed motion- like a lat pull down. That activates your lats and you get an idea on how to perform it properly without using too much traps and biceps. Also try the thumbless grip.
Great instructions.
I have lower back pain when I do abs exercises Sir
Oh my gosh, this might be the source of my neck and shoulder pain. I will this in my next workout.
I was more excited by the face reveal…. Gorgeous
It's all about that muscle/ mind connection... it really starts by lowering the weight
I love doing the bent over row squats
This is me with my rear delts. I can never seem to connect and feel my rear delts no matter what exercise I do and how slow and concentrated I do the exercise.
Get a gym bro that has rear delts
Also another trick is to raise a incline to about 25% that little incline will take any stress off the low back and you will feel it from your lower lats to the upper’s
Great Video
I always thought single arm pulldowns or machine pull downs with a neutral grip hit my lats better than anything else.
thanks for the premium content
My thirst is real 😂😂😂 But the advice is extremely helpful.
So down bad 😭😭
L
Also bench rows are risky when related to hernias.
One time for back day i did the one ton challenge and really felt my lats burning after i was done. I even felt the Christmas tree part of my lats 🙂
What’s the one tonne challenge??
Merry Christmas
This is exactly what I teach people. Good stuff.
❤ i needed this
I never do single arm rows on a bench. I prefer the slight angle that doing it on the dumbbell rack provides. No pain and better activation.