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DB Row/Muscle-Mind Connection Problem

Im getting concerned, with db rows.
They are a part of my back training.
I do them after, pull ups, chins, and t bar rows.
When i get to them, it has become extremly difficult to feel the lats or/and upper back.

Im starting to think that i need to use even a lighter weight that the one im using now.
6 months ago i used the 27 kg dbs.
Last 2 months i’ve been using the 22 kg.
But im seriously thinking in dropping down the weight to the 18 kg.

I have a 170 kg Dlift.
People i know cant deadlift the same as me, but use +30kg on db rows.

I remember several years ago, when i had no much equippment i used to make it with a 17 kg dumbell, and getting a hell of a pump and MMC.

The technique i use is to pull the dumbell as close as the hip as possible, and on the bottom, stretch the lat, but nothing happens :(.

This is the only exercise where i cannot get the feeling of working the lats.

Do rowing movements first! Keep the elbow tight to your side and make sure the dumbell travels up and into your hip area while staying close to your body. Stand at 45 degrees against the rack. Good stretch at the bottom and use a good squeeze at the top. I like to think about squeezing with my lats through the whole movement. This stops me from using my arms so much and keeps the weight on the lats.

I also prefer to ramp the weights up. I’ll keep doing sets of 10 till i can’t get all 10. Normally aim to fail in 3-4 working sets.

Pull with the elbow as much as possible and let them go where they please remembering that tension has to be kept on the muscle thorough the movement for better MMC which might be lost if you lower the dumbbell too low.

Look up John Meadows and follow his advice whether in his vids or articles.



before you even begin to bend the elbow get a full stretch and swing(without momentum) the arm back like a mini pullover

I cant feel db rows either.

I read about “KROC” rows, but haven’t the slightest clue how its any different from regular rows except heavier weight and no pause at top.

i have a pullup day and a row day. many people including pro bodybuilders do all their back training on the same day, but they cant to proper pullups to begin with. i cant train like that. all of my exercises have to feel good. the pro are probably just trying to get crazy volume to keep their huge muscles.

pulling is an important movement so you probably should be doing it more than once a week anyway

[quote]giograves wrote:
I cant feel db rows either.

I read about “KROC” rows, but haven’t the slightest clue how its any different from regular rows except heavier weight and no pause at top.[/quote]

Try this. It worked for me.

Instead of thinking of the DB Row as a pulling movement, think of it as a pushing action. Act like you’re trying to push someone off your back with your elbow - forcefully.