Tip Rows for Pros Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Rows for Pros Here' s a new way to do the seated row and a favorite of NFL athletes by Joel Seedman, PhD February 14, 2017July 21, 2022 Tags Tips, Training If you're looking for a potent mass builder for your entire back, try this modified drop set on the seated row. Besides making you freakishly strong, this is one of the most effective hypertrophy protocols I've ever used with my athletes. Here I have two of my NFL athletes, Jarius Wynn and Fernando Velasco, performing this protocol as we prepare their bodies for the season: Start the set by holding the weight in the stretched position (arms straight) for 10-15 seconds. Too easy? Here's the catch. You'll use a weight that's heavier than your max row and hold it there. This is technically called a "supramaximal eccentric isometric" since the movement starts in the stretched position, it's held in place, and it's over your max. So just set your spine and shoulder blades, then hold the position with your arms fully extended and your back tensed. Most lifters should be able to hold at least 25-30% more weight than they would typically use for rows. This creates an incredible amount of mechanical tension and muscle damage for maximizing growth, particularly because of the combination of overload and stretch. You'll feel every muscle in your body as you hold this, not to mention your upper back will feel like it's getting annihilated. This is also really good for posture and spinal alignment because you're resisting incredibly high levels of flexion forces acting on the spine. Follow that hold with a drop set, decreasing the load by about half. Blast out smooth reps with additional pauses in both the contracted and stretched positions. Because the nervous system will be potentiated and hyper-activated from the prior heavy loading, the reduced weight for the rows will feel lighter. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Push-Ups with Single-Arm Deficit If you're using good form, this will practically train your entire body. Exercise Coaching, Push-Up, Tips Lee Boyce June 22 Training Tip The Most Underrated Factor in Training Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss. Bodybuilding, Fat Loss Training, Powerlifting & Strength, Tips, Training Chris Diamantakos February 24 Training Pull-Ups 3 Mistakes You re Still Making Pull-ups are easy. Just grab the bar and pull up, right? Not quite. Here are some common mistakes that just about everyone makes – even you. Back, Exercise Coaching, Pull-Up Al Kavadlo April 7 Training The Future of CrossFit Training CrossFit is no longer just an endurance contest between people with crappy form. It's now a sport and real competitors need to train smarter. CrossFit, Metcon, Training Christian Thibaudeau March 11