I'm doing seated machine rows in my current workout schedule and have been seeing noticeable increases in my pulling strength every week. I do my three sets with vertical grip homever. There is a horizontal grip handle which was harder for me when I was using it. I guessing I should pick only one, but combined with my other back excercises, I don't know which one is the one I should stick to. What is the difference between the two? Can you guys give me an idea on which one I should choose?

I'm including my complete program in here just in case;

Day 1;

Chest Press, 3 sets 10 reps

Bench Dumbbell Fly, 3 sets 10 reps

Some bent over version of the dips machine excercise, my program isn't written in english and I couldn't find what this one is called, 3 sets, 10 reps

Butterfly, 3 sets 10 reps

Alternate Dumbbell, Curls 3 sets 10 reps

Hammer Curls, 3 sets 10 reps

Scot Curls(machine), 3 sets 10 reps

 

4 ab excercises of my choosing, all of them 3 sets 12 reps; Abdominal Mach, Ab Crunches, Dips Leg Raises, Roman Twists, Roman Chair Sit-Ups

 

Day 2; rest

 

Day 3

Military press(machine), 3 sets 10 reps

Dumbbell Alternative Front Raise, 3 sets 10 reps

Dumbbell Lateral Raise, 3 sets 10 reps

Barbell Shrung, 3 sets 10 reps

Standing Dumbbell Triceps Extension, 3 sets 10 reps

Bench Dips, 3 sets 12 reps

Dumbbell One-Arm Triceps Extension, 3 sets 10 reps

 

Again, 4 ab excercises

 

Day 4; rest

 

Day 5;

Seated Rowing Machine, 3 sets 10 reps

One Arm Dumbbell Rowing, 3 sets 10 reps

Hyper Extension, 3 sets 10 reps (with a 4 kg weight held on my chest)

Upperback Machine, 3 sets 10 reps

Leg Press, 3 sets 12 reps

Leg Extension, 3 sets 12 reps

Leg Curls, 3 sets 12 reps

Dumbbell Lunge, 3 sets 10 rep

 

Day 6; rest then repeat.

Back exercises with vertical grip, especially when hands are relatively close together, focus on back thickness. Horizontal grips for back exercises focus on back width. You need to incorporate both to build a wide thick back.

 

I wouldn't rely totally on machines unless you have an existing back injury or issue. Machines don't help you develop maximum strength or development of the auxilliary muscles critical for a balanced physique and strength. I would do pull-ups and rows (BB or DB) not just seated row machines if possible.

 

John

Hmm, so I need both. Good to know why I don't see much improvement in my back width. I was wondering why it was so eventhough I kept getting stronger. It's gotten a bit thicker for sure.

 

Of course I'm not just doing seated machine row, that's why I included my complete program, day 5 is my back & leg day. I don't think I'm strong enough for Pull-Ups yet as everyone says they're hardest bodyweight exercise and I can't even do Pushups(on my knees, not even on toes) without giving up :( I'm doing One Arm Dumbbell Rows though, and my previous workout program had Barbell Rows in it. My back excercises are as follows;

Seated Machine Row 3x10

One Arm Dumbbell Rows 3x10

Upperback Machine 3x10

Hyper Extension 3x12

 

I also do Barbell Shrugs in my shoulder & triceps but day aren't they kind of an upper back excercise too? I mean, primarily.

Hmm, so I need both. Good to know why I don't see much improvement in my back width. I was wondering why it was so eventhough I kept getting stronger. It's gotten a bit thicker for sure.

 

Of course I'm not just doing seated machine row, that's why I included my complete program, day 5 is my back & leg day. I don't think I'm strong enough for Pull-Ups yet as everyone says they're hardest bodyweight exercise and I can't even do Pushups(on my knees, not even on toes) without giving up :( I'm doing One Arm Dumbbell Rows though, and my previous workout program had Barbell Rows in it. My back excercises are as follows;

Seated Machine Row 3x10

One Arm Dumbbell Rows 3x10

Upperback Machine 3x10

Hyper Extension 3x12

 

I also do Barbell Shrugs in my shoulder & triceps but day aren't they kind of an upper back excercise too? I mean, primarily.

Shrugs are for traps but yeah that muscle does go around to the back, but it is primarily a trap exercise. The workout looks fine, I would personally do barbell bent over rows. And I would suggest doing wide grip pull downs aswell, also try to work on your pull ups, this video is perfect for you:

 

If you add all this in it would be a great starting point.

Hmm, I didn't know this guy, he has some nice videos for newbies like me, thanks for recommending the channel. I'll work on my pull-ups!

Hmm, I didn't know this guy, he has some nice videos for newbies like me, thanks for recommending the channel. I'll work on my pull-ups!

Hmm, I didn't know this guy, he has some nice videos for newbies like me, thanks for recommending the channel. I'll work on my pull-ups!