Trouble feeling Dead Rows

[faiza]

Hello Everyone!

Can anyone give me any tips on how to do dead rows properly? I've been checking my form and trying to adjust the way I'm spacing my hands on the bar or if I'm leaning forward properly, etc. But no matter what I do, I cannot feel this exercise in my lats. By the end, my shoulders feel a little worked but I don't feel much tension on the back muscles at all. I don't have this problem with upright rows which get my lats pretty sore. What am I doing wrong with the dead row?

Thanks!

Faiza

 

[ldy_solana]

faiza
i was having the same issue but i really started to focus on using the right muscle. i don't know how to explain it but cathe says to squeeze shoulder blades together so i try to make sure i am engaging those mid-back muscles to squeeze the shoulder blades together. maybe you are using to light or heavy of a weight and its slightly compromising the form or "sweet spot" that i call it for me?LOL

kassia



When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey

 

[andtckrtoo]

I have to go pretty heavy to feel dead lifts (45/50 pounds). Then I feel it mid and lower back. I don't feel it in my lats at all. But I wouldn't recommend loading a bar and starting at that weight - they can really hurt your back if you're not careful. But you knew that.

 

[faiza]

Thank you, Kassia and Christine, for responding. Christine, my question was about the dead row, not the dead lifts which you do for legs The dead row works the upper back. You tip over and bring the barbell up to you navel to work the lats. But, wow, it's great that you can do dead lifts with such heavy weight. I can't wait to get strong enough to handle that much weight!

Kassia, I will try to squeeze the shoulder blades together on this exercise as you have suggested. I think I focus too much on the actual lift. I too can go a little heavier on the bar for lat work but the dead row just hasn't been working my muscles the way the one arm row can. I guess I'll go back to experimenting. Thanks

Faiza

 

[kathryn]

Try starting the move with the back, and not thinking of moving the bar with the arms, but of moving the arms with the back. Sometimes, to feel moves where they are supposed to be felt, it really helps too put your mind into it. I find that expecially withh pullovers, which can work either back OR chest, depending on where you put the emphasis.

 

[faiza]

Thanks Kathryn! I think I emphasize too much on the arms when I do the dead row. I will try to execute the movement from back to see if that helps me feel it more. Can't wait to get home and try it now!



Faiza

 

[tvan_horn]

In addition to focusing on squeezing your shoulder blades, make sure you are keeping your shoulders down and back -- similar to the form for dead lifts. Don't let your shoulders drop forward or hunch up towards your neck.

To really get the form correct, you may need to use a lighter weight for a while.

I have worked out with Cathe for 8 years and recently injured my shoulder/upper back because I used improper form on one-arm rows. I was trying to use a weight that was too heavy. Big learning lesson for me.

 

[kathryn]

Another tip: try having your elbows go in a bit towards the center of the back when lifting (this also works hand-in-hand with spinal retraction).

 

[mrsmel]

I only feel these in my lats if I use an underhand grip. With an overhand grip I feel it in my shoulders and arms, too.

anne