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6 new rules for lines

1 – Kroc series are the tilting pull-ups of rowing exercises.

If you've seen a normal-sized person doing Kroc series, you'd think they're using too heavy a weight and a bad shape fraudulently use the lift from the lift. Would you think the same if it was a monster amplifier that did it? No, probably not. One would only say that he had made Kroc rows.

  Kroc series

You see, we have to stay logically consistent with the training principles. We need to understand the context of what we do, because the training principles do not depend on how big a person's back is or how much he raises.

I read that Kroc used them for heavy, high reps (sets) of 20), especially because he felt that this improved his deadlift function. Using Kroc series for this purpose makes sense, as does kipping pull-ups for some (CrossFit competitors).

However, most people are not powerlifters and need to go beyond the context of exercises such as kroc rows. If you're someone trying to train one-arm rows to develop strength in the affected muscles, then it's not the right one Way to start this weight with legs and hips (instead of lifting).

2 ̵
1; Make 747 dumbbell rows instead of Kroc rows.

If you're looking for a form-focused, high-volume alternative to Kroc Series, look no further than the 747 Hybrid Series.

Do this back-to-back series without pausing until you've completed all three exercises with both arms:

  • A1. Detached row of dumbbells with one arm, 7 reps per arm
  • A2. Single arm supported dumbbell row, 4 reps per arm, using a heavier load than A1
  • A3. Single-arm dumbbell without bench, 7 reps with slightly lower load than A1
  • Perform 2-3 sets of 4-6 minutes between sets.

Coaching Tips

  • One-Arm Freestanding Dumbbell Row: Use a weight that you can use for 8-9 reps with good shape. Keep your shoulders parallel to the ground and gently turn them to the same side as your dumbbell. This forces you to move your middle back through the entire range of motion at the top of the exercise.
  • One-Arm Dumbbell Row: The extra support base allows you to pull heavier loads. Push your support arm into the bench while rowing the dumbbell with the other arm. At each repetition in the weight explode. The weight will not rise quickly (despite your intention to lift it quickly) because you use the heaviest weight you can handle for four repetitions.
  • Single Arm Dumbbell: Perform with your upper body parallel to the ground with a weight that allows you to perform for more than 8 repetitions with good form. This movement provides more support base than freestanding rows, but less than the conventional dumbbell rows with the knee on the bench. That makes it a nice middle ground between the first two exercises.

Additional Notes

  • The less support you have with a dumbbell row, the more you have to use your hips and torso to stay in place Mixing row variations easily changes and makes muscle demand Protocol also more interesting than a conventional set with high repetition rate.
  • You can do the same repeat scheme with the same dumbbell row variation if you want. [19659021] The 747 repetition scheme is not a magic repetition number, so you can tweak it a bit. In fact, in the final exercise, you sometimes get only 6 repetitions of fatigue. Or maybe you get 9 reps for the last exercise because you feel like an animal.

3 – Double drag what you press? Maybe not so much.

It is common for trainers to recommend that you be able to pull twice as much as you can as a general force standard. First of all, there are two different contexts in which this recommendation can be used. The first context makes sense … and the other does not.

In one context it can be used as a general programming recommendation to use twice as much training volume for dragging exercises as for pressing exercises. This recommendation can certainly be beneficial if you want to emphasize the back of your body. Research shows that there is a dose response to increases in muscle mass and strength (1, 2).

In the other context, "twice as much as you press" means you can do twice as many The number of repetitions on horizontal draw exercises with the same weight you used for a similar horizontal push. Or that the horizontal traction of 1RM is twice as high as the horizontal thrust of 1RM.

However, this contradicts the relevant scientific findings and does not make sense from a biomechanical point of view.

The lever arm (moment arm) is the longest when the humerus (your "bicep bone") is perpendicular to the force vector. So, if you're doing barbell kinks or one-arm dumbbell rows with an upper body roughly parallel to the floor, the lever arm is the longest when your humerus is parallel to the floor.

This means that this is the case When you approach the concentric end of the range of motion where the rudder (horizontal pull) is performed, you not only lose a mechanical advantage over the load (as the lever arm gets longer), but also weaker, because muscles have the least potential to generate power when fully shortened (contracted).

Now, if you look at the anatomy alone, you can conclude that you should be able to pull much more than you can do. Muscle pulling is much greater than pushing the muscles. However, this is an incomplete and therefore inaccurate picture. The biomechanical conditions of pushing and pulling, which compensate for the differences in the anatomical structure, are not taken into account.

Performing a Horizontal Push Exercise gives you a mechanical advantage over the load, whereas you work under a load. In horizontal pull, you get weaker as the weight gets heavier (because the lever arm gets longer).

In short, doubling your train volume has some advantages as a programming recommendation … in certain cases. For example, the stereotypical gymnast who mainly trains the chest and arms could benefit from such advice. But I would not use it as a general programming recommendation or as a principle for everyone else.

4 – Bands are UN-opposing resistors for series.

If you make rows (with dumbbell, dumbbell, cable), etc., the weight will be heavier if you row the weight in your direction because you are losing mechanical advantage over weight. Well, resistance bands become "heavier" when stretched. For this reason, I do not recommend attaching straps to dumbbells, dumbbells, or plate-topped machines.

Many trainers falsely believe that adding resistance bands to free weights and to disk-loaded exercises creates "oncoming resistance." The resistance is only appropriate if the belt becomes heavier if you achieve a mechanical advantage over the load with the lifting device. This is the case, for example, when performing a free weight or machine chest press, deadlift, Romanian deadlift, squat, leg press. etc.

When adding bands to rows, however, the opposite occurs, creating a UN-accommodating resistance. If the resistance curve increases with decreasing force curve, you have to cheat. Therefore, we see lifters pulling the weight halfway into the middle and then shaking the rest of the way in bent rows and one-arm dumbbell rows.

Therefore, you also see that so many people turn their hulls in the direction of their rudder arm, while pulling the dumbbell into rows of dumbbells, along with the people who stay upright on over-bent dumbbell rows and arm rows, or too far when sitting or rowing machines sit back. Adding bands simply increases these cheats.

That is, there are two instances where I could recommend the use of bands in rows:

  1. Attached to free weights or to a plate-laden machine that uses a dynamic load (fast) retries. Bands allow you to move quickly, which makes them ideal for dynamic effort, but weight must be low to maximize speed. Outdoors and all you have is a set of straps with handles.

5 – A smarter way to do one-arm bracketing.

There is at least one good way to use a resistance band with a one-arm dumbbell ranks, but it's not quite the same way I often see people executing them. Usually I see them laying dumbbell rows of tape around the wrist or around the dumbbell handle, with the dumbbell anchored deeply.

  Typically Banded Dumbbell Row 1

  Typically Banded Dumbbell Row 2

This is done to create more mechanical tension on the bottom of the dumbbell row where you normally just let your arms hang. The idea is that you have to work through a wider range of motion. It's a great concept, but putting the tape low and putting it on your wrist or dumbbell creates two issues at the top of the line, which are probably not what most lifters are.

First, the supreme position of making rows of ribbons in this way mimics the starting position of a low-cable triceps kickback, and the band will only continue to flex the elbow into flexion or increase the triceps requirement to the elbow to keep it at 90 degrees.

The second point is that the low anchorage point of the band creates UN-opposing resistances (as described above) for an exercise in which you already lose a mechanical advantage when you pull the weight into lines with 1) the band anchors directly over the shoulder of your rowing arm when in the bent position to start the row, and 2) around the upper arm of your forearm, just below your elbow.

  Better Banded Row 1

  Better Banded Row 2

This setup still does extra work in the lowest position when the arm hangs under the shoulders, but it does not give rise to the above two problems as this setup A mechanical advantage over the band offers you come closer to the top position.

Notice that I'm using an NT loop, www.ntloop.com, instead of a traditional latex band because I've designed it as a much more comfortable and stable band. Place your limbs, waist, or hips.

6 – Do not make rows of arms on the dumbbell stand!

(The latter is more of a public announcement.) Most lifters do not know how to roll up the Squat Rack, but they will certainly make one-arm rows while supporting their other arm on the Dumbbell rack.


They not only block this whole section of the dumbbell from all the others, but also your whole body sticking out so far that there is no room behind them between their ass and the benches. You have to weave around the benches as if you were going through the security at the airport.

This is far worse than curling up in the Squat Rack, because you're not just using one device for an exercise that you could do. Elsewhere you're consuming a whole section of the dumbbell racket and getting in the way of everyone else. Yes, do not do that.

Deconstructing the dumbbell row

Repair your dumbbell row to build more muscle


  1. Schoenfeld BJ, D Ogborn, Krieger, JW. "Impact of Frequency of Resistance Training on Measurements of Muscle Hypertrophy: A Systematic Review and Meta-analysis", Sports Med. 2016 Nov; 46 (11): 1689-1697.
  2. Schoenfeld BJ, D. Ogborn, Krieger, JW. "Dose-Response Relationship Between Weekly Weight Training and Increase in Muscle Mass: A Systematic Review and Meta-analysis," J Sports Sci. 2016 July 19: 1-10. Epub before pressure.
  3. Negrete RJ, Hanney WJ, Pabian P., Kolber MJ. "Push-and-Pull Strength of the Upper Body in Adult Relaxation Active", International Journal of Sports Physical Therapy, 2013; 8 (2): 138-144.
  4. Slyfield, David. "Kinematics and Kinetics of Bench Press and Bank Exercises in a Weight-training Sports Population", Sports Biomechanics / International Society for Biomechanics in Sports, 2009. 8. 245-54.

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