5. CONTRACTIONS: “When I’m doing machine rows, I’m thinking about the contractions. I can control machine rows better and focus more on the contractions than I can when I do barbell rows. I do barbell rows, but I’ve been emphasizing machine rows morerecently because I want to isolate my inner lats, middle traps, and rear delts more. Those are my target areas, and you hit those more by pulling your elbows back as far as possible on rows and getting those really strong contractions that you can feel down deep in the fibers.”Turn the page for principle #6
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