Horizontal Rows vs Vertical Pull Ups

Summary

The transcript discusses the differences and similarities between horizontal rows and vertical pull-ups, emphasizing the importance of body rows for shoulder stability and back pain relief. It highlights the muscle engagement in both exercises, including the biceps, forearms, and core muscles, and recommends a high-volume calisthenics routine with varied rows and pull-ups for strength, endurance, and hypertrophy. The speaker encourages trying weighted rows and incorporating rings for variety, aiming for muscle growth and increased neuromuscular connections.

Takeaways

• 🔄 Body rows and vertical pull-ups share many similarities but have some differences, making them both essential for a well-rounded workout.
• 💪 Both exercises are fundamental for building strength, especially for those who are advanced in their training.
• 🔄 Horizontal rows are slightly easier than vertical pull-ups and offer a great variation for everyone capable of doing pull-ups.
• 🏥 Rows are highly used in rehab for their fortifying and stabilizing effects on the shoulders and their benefits for those with lower back pain.
• 💪 Rows are effective for muscle and strength building, requiring attention to volume, intensity, and frequency in training.
• 🏋️‍♂️ Both horizontal pull-ups and vertical pull-ups engage both phasic (tonic) and tonic muscles, making them isometric and isotonic exercises.
• 💪 The main muscles involved in horizontal pull-ups include the biceps, forearm flexors, posterior deltoids, latissimus dorsi, rhomboids, and trapezius, with core muscle activation.
• 🔄 A workout based on various types of rows and no vertical pull-ups is recommended to understand their effect on muscles.
• 💥 High rep ranges with dynamic or explosive concentric phases, followed by slow descents, stimulate hypertrophy and neuromuscular connections for strength and power.
• 🏋️‍♀️ Expect sore biceps and lats after training, depending on how close to failure you push the exercises.
• ⏱ A pause of one minute between sets is suggested, and weighted rows or a mix of bodyweight and weighted rows can be included for variety.

Q & A

What are the fundamental moves in bodyweight exercises similar to vertical pull-ups?

Body arrows are fundamental moves in bodyweight exercises, similar to vertical pull-ups, and are essential even for advanced individuals.

Why are rows considered a different exercise from vertical pull-ups despite their similarities?

Rows are considered a different exercise because they involve different muscle activation patterns and are categorized differently, even though they share some similarities with vertical pull-ups.

How does the number of variations in vertical pull-ups compare to rows?

There are many more variations with vertical pull-ups than with rows, which is why a complete pull-up routine typically includes more sets of vertical pull-ups.

What is the recommended training frequency for rows and vertical pull-ups?

The training frequency should be determined by the individual's goals, but it's suggested to train rows and vertical pull-ups no less than necessary to build strength and muscle.

Why are rows beneficial for those with lower back pain?

Rows are beneficial for those with lower back pain because they fortify and stabilize the shoulders and reduce strain or compression on the vertebrae.

How do rows contribute to muscle and strength building?

Rows are highly effective in muscle and strength building due to their ability to engage the same muscle chain as vertical pull-ups and by focusing on volume, intensity, and frequency.

What types of muscle contractions are involved in horizontal pull-ups?

Both isometric and isotonic muscle contractions are involved in horizontal pull-ups, as they require maintaining proper form and moving through a range of motion.

Which muscles are primarily engaged during horizontal pull-ups?

The main muscles engaged during horizontal pull-ups include the biceps, forearm flexors, posterior deltoids, latissimus dorsi, rhomboids, and trapezius, with additional core muscle activity.

What is the recommended approach to training with rows and vertical pull-ups for muscle growth?

A workout based on various types of rows and no vertical pull-ups is recommended to understand their effect on muscles, with high rep ranges and a dynamic or explosive concentric phase, followed by a slow descent.

What is the expected outcome after training with rows and vertical pull-ups?

Trainers should expect sore biceps and lats the days after the workout, depending on how much they push themselves to failure or close to failure.

How can one incorporate variety into their row and pull-up training?

Variety can be incorporated by rotating the hands throughout the workout, including more types of rows, and mixing bodyweight with weighted rows if rings are available.

Outlines

00:00

💪 Understanding Horizontal Rows and Vertical Pull-Ups

This paragraph discusses the fundamental nature of body rows and vertical pull-ups, highlighting their similarities and differences. It emphasizes that while there are variations, both exercises are crucial for strength training. The speaker shares personal training preferences, noting that vertical pull-ups have more variations and are often included more frequently in routines. The paragraph also touches on the rehab benefits of rows, their role in strengthening and stabilizing the shoulders, and reducing strain on the vertebrae, making them suitable for individuals with lower back pain. The importance of volume, intensity, and frequency in muscle and strength building is underscored, with a focus on both physiologic and tonic muscles during horizontal pull-ups.

Keywords

💡Pull-Ups

Pull-ups are a bodyweight exercise that primarily targets the upper body muscles, including the biceps, forearms, and back muscles. In the video's context, pull-ups are the central theme, with variations such as horizontal rows and vertical pull-ups discussed. The script mentions that pull-ups are fundamental for everyone, even advanced individuals, and are essential for building strength and muscle.

💡Vertical Pull-Ups

Vertical pull-ups are a specific type of pull-up where the body moves vertically upwards, engaging the same muscle chain as standard pull-ups but with a different angle of force. The script emphasizes that there are more variations of vertical pull-ups, which can lead to a more comprehensive workout routine if included alongside horizontal rows.

💡Horizontal Rows

Horizontal rows refer to a variation of pull-ups where the body moves horizontally, as opposed to the vertical movement in standard pull-ups. The script explains that rows are slightly easier and offer great variation for those who can perform pull-ups, training the same muscle chain but with a different approach.

💡Muscle Building

Muscle building is the process of increasing muscle mass through resistance training. The script highlights that both horizontal rows and vertical pull-ups are highly effective for muscle and strength building, requiring proper volume, intensity, and frequency in workouts.

💡Isometric Exercise

An isometric exercise involves maintaining a fixed position against resistance without changing the joint angle. The script describes horizontal pull-ups as being isometric to some extent because maintaining proper form and posture during the range of motion requires constant muscle tension.

💡Isotonic Exercise

Isotonic exercises involve muscles contracting through a range of motion against a given resistance. The script mentions that horizontal pull-ups are also isotonic because the muscles work through the movement, changing the length as the body moves around the range of motion.

💡Hypertrophy

Hypertrophy is the increase in muscle fiber size due to strength training. The script advises performing high rep ranges with a dynamic or explosive concentric phase and a slow descent to stimulate hypertrophy and increase neuromuscular connections for more strength and power.

💡Neuromuscular Connections

Neuromuscular connections refer to the communication between the nervous system and the muscles, which can be enhanced through training to improve strength and power. The script suggests that performing pull-ups and rows can increase these connections, contributing to greater strength and muscle growth.

💡Volume

In the context of strength training, volume refers to the total amount of work done in a single session, often measured by sets and repetitions. The script emphasizes the importance of high volume in calisthenics workouts to stimulate muscle growth and strength gains.

💡Intensity

Intensity in a workout is the amount of effort or resistance used during an exercise. The script discusses varying intensity, such as going dynamic or explosive during the concentric phase of an exercise, to promote muscle growth and strength.

💡Frequency

Frequency refers to how often a specific exercise or workout is performed. The script implies that the frequency of performing pull-ups and rows should be considered in a workout program to ensure effective muscle and strength development.

💡Rehab

Rehab, short for rehabilitation, is the process of restoring physical strength and function after illness or injury. The script mentions that rows are highly used in rehab due to their ability to fortify and stabilize the shoulders and reduce strain on the vertebrae, making them beneficial for those with lower back pain.

Highlights

Body rows are fundamental moves even for advanced individuals.

Vertical pull-offs are similar to body rows but are different exercises.

There are more variations with vertical pull-ups compared to rows.

Rows are slightly easier than vertical pull-ups and offer great variation for everyone.

Vertical pull-ups are essential for building strength required for rows.

Rows are highly used in rehab for fortifying and stabilizing the shoulders.

Rows reduce strain or compression on the vertebrae, beneficial for those with lower back pain.

Both horizontal and vertical pull-ups are highly effective for muscle and strength building.

Horizontal pull-ups engage both phasic and tonic muscles, making them isometric and isotonic exercises.

Push-up superset with rows is a great workout for strength endurance and hypertrophy.

The main muscles involved in rows are the biceps, forearm flexors, posterior deltoids, latissimus dorsi, rhomboids, and trapezius.

Core muscles are also actively engaged during horizontal pull-ups.

High volume and high rep ranges are recommended for dynamic or explosive concentric phase and slow descent for hypertrophy.

Sore biceps and lats are expected after training, depending on the intensity.

A pause of one minute between sets is recommended for optimal recovery.

Weighted rows or mixing body weight with weighted rows can be incorporated for added variety.

Using rings can add variety to the workout by rotating the hands throughout the wrench.

The speaker recommends a workout based on various types of rows and no vertical pull-ups for understanding their effect on muscles.

The speaker suggests going back to the 'High Volume Calisthenics' workout program if forgotten.

Transcripts

foreign

there are some differences between

horizontal rows and standard vertical

pull-ups but only a few as they share

more similarities actually first and

foremost body arrows are fundamental

moves even for someone Advanced exactly

like vertical pull-offs are so in a way

similar moves but different exercises

though consequently uh different

categories if you want personally I

train rose no less than a train vertical

pull-ups obviously there are many more

variations with vertical pull-ups than

with rows which is why a complete pull

up routine consisting of both rows and

standard pull ups will typically have

more vertical pull-up sets unless there

is a goal for doing mostly body rows but

I invite you to do just that body Rose

if you want to discover more about this

exercise now rows are slightly easier in

comparison great variation for everyone

who can do any Pull-Ups

and are great way to train the same

muscle chain simply put if you want

vertical pull-ups the strength to do

vertical pull-ups you must do lots of

rows not only that but you have to

include them you should know that our

highly used in rehab because they

fortify and stabilize the shoulders and

they reduce the strain or compression on

the vertebrae making them secure for

those with lower back pain though you

should know that they are highly

effective in muscle and strength

building therefore volume intensity and

frequency that's what you need then both

physic and tonic muscles work during

horizontal pull-ups because you must

maintain proper form and posture while

moving around the range of motion so

it's an isometric exercise as much as it

is an isotonic exercise it's exactly

like push-ups done in reverse a great

workout for strength endurance and a

hypertrophy or relative strength is

push-up superset with rose the main

muscles involved are the biceps forearm

flexors posterior deltoids latissimus

dorsi rhomboids and trapezius there is

good activity in the core muscles too as

I said same muscle chain as the vertical

pull-ups I recommend doing a workout

based on various types of rows and no

vertical pull-ups why simply because it

is the only way to understand their

effect on your muscles

the volume High rep ranges go dynamic or

explosive on the concentric face if you

will but descend slowly if possible this

will stimulate growth in the muscle

fibers AKA hypertrophy and increase the

neuromuscular connections for more

strength and power eventually you should

expect sore biceps and lats the days

after it depends on how much you push it

to failure or close to failure or maybe

you push that line a little bit

but the pause should be of one minute

between sets and you could also do

weighted rows not mandatory or mix body

weight with weighted Rose if you have

rings great rotate the hands throughout

the wrench and include more variety so

this is it in my workout program the

high volume calisthenics one I have

workouts like this if you don't have it

if you have it and forgot about this

then go back and try to train with them

they are great exercise so I hope you

understood and this response to your

question about rows in comparison with

vertical Pull-Ups let me know what you

think and

we'll see you again bye