He should use that science brain of his to discover a way to cure his baldness

Seated rows are better because they hit the upper back and give you that Goldberg look

Chin ups and pullups don't do chit but make your back wider

Yes. I honestly will never advise someone to do free weight barbell rows. If you are going to do free weight do dumbbells. The stability profile of a barbell row is complete dog****. However, SMITH rows are great, way more stability so you can keep the tension isolated on the back. The more you increase the angle between your lat and you humerus the more you are going to bias upper back until you hirt about 75degrees, then it becomes rear delt and trap.

By upper back I am speaking traps, rear delt, teres, rhomboids, spinatus's

For lats it is pretty much just keeping your elbows in and repressing your scapula the whole movement, not retracting

My avi is when I first joined

Lmao @ pull-up bros

What are your go to’s for lumbar lats? also what do for upper back as well?

What exact type of row do you recommend doing op? srs will try tonight

Strong back might be one argument but in terms of pure aesthetics pull ups with low bf = swimmer body = v taper best look

I like very stabilized dumbbell rows for lats, you can get the most rom and hit a lot of lats with it. (keep both shoulders even, no twistin, use oppsing hand to brace on a bench/dumbbell rack, HAVE THE SAME LEG FORWARD AS THE ARM YOU ARE PuLLING WITH)

I like elbows in smith rows.

I like lat pulldowns with prime handles keeping your back 90 degree with the floour and your arm in front of youand up, driving elbow to your pocket keeping scapula depressed.

For upper back I like chest supported rows, the Arsenal T bar is the best because it has pivoting handles that allow you to get more RoM and less bicep activation.

A normal chest supported T bar row is fine just go a wide enough grip you arent biasing too much biceps or huring your wrists/forearms.

The more you drive your chest down into the pad the more you will activate upper back muscles, most people pull their back upp a little off the pad and that lowers upper back muscle activation by about 70%

Also I throw in a wide Mag grip vertical pulldown with my elbows in the scapular plane due to it being mag grip handles

Swimmer body? You mean a twink?

You can still have v taper while doing various heavy rows

The first time I learned that rows were better than pull ups is when I did each motion insanely slow and contracted all the muscles I wanted to be targeting and the rows just felt like they hit them more and more efficiently. I’m sure jest will get into the science of it if he already hasn’t.

What’s the point of burning out on pull-ups spinning circles when you can crank the weight up on rows and really hammer the back, especially if you vary the grips

Thanks. would it be wise to change barbell rows for smith rows then? Would it hit specifically hit the lats better?

100% yes, you wont be needing to stabilize so much so your nervous system will allow for more and BETTEr recrtuitment of the lat muscles you are trying to activate. I will also add for smith or barbell rows you will STILL be using upper back muscles because you can not isolate a smith/barbell row no matter how hard you try, it would have to be single hand to isolate lats

If you are trying to increase your deadlift strength you may want to do some heavy barbell rows every once and awhile though because that back STRENGTH helps a lot stabilizing deadlifts and using your back muscles.

Hypertrophy training will increase strength but on a lift like deadlifts you need the muscles to be used to holding massive loads, i.e. if you want to deadlift 700 you are going to have to be able to row ~400 for your back to support enough weight for your legs to drive the weight correctly.