Barbell Rows for Batwings
by Kasey Esser -

The author looks at some of the finer points of the greatest barbell back builder of all time, along with providing some variations.

Livespill Chaos

rhougan4: i'm wondering why there aren't any bent over rows in the indigo hypertrophy program phase 1. please some one tell me why so i can convince myself it will be ok for a month without them

Lee Boyce: @LarryH: It sounds like a strained or fascially torn rhomboid muscle, but I could be way off. Best first step may be to get an ultrasound to see if there's any superficial muscle damage. I don't think that pressing overhead would solve the problem to "fix" this. It may alleviate the stress since surrounding muscles may incorporate themselves, but the heavier you go, the more that weak link will make itself manifest.

Sultan-of-Swing: Jim, are you talking about rotating the styles of 5/3/1 described in the 2nd edition of your book, so you can go longer without a deload?

LarryH: I'll try and be more specific, it's even hard for me to pinpoint. The best I can describe is between the scap and the spine about 3 inches above the bottom tip of the scapula. If I look at a picture of the muscles back there it's sort of at the mid/top of the rhomboid.

Lee Boyce: @ID13: Glad you enjoyed it - thanks for those thoughts!

JRT6: Ld13, I put fat gripz on the handles to get the fat grip effect. BX it took me a few years to work up to 140lb push ups even though I used to bench over 400. Getting the vest on is a pain in the ass. I have to lie down on the ground, slide into the vest, then basically do a Turkish get up. For lower rep days I add a 22lb pound chain too. Boyce I don't have dumbells but the swiss bar works great for the standing strict OHP too. I don't have to deal with heaving the dumbells up either.

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Kasey Esser is a highly sought-after personal trainer based in Beverly Hills, California. He has helped transform the physiques and lives of clients across the country with his energetic, no-nonsense approach. In his own training, Kasey is currently chasing a 600-pound deadlift. You can find out more about him and check out his blog at www.kaseyesser.com