my favorite exercise is the push-up, which i do every other day
favorite mostly because it’s just efficient (3 muscles in 1), i absolutely hate working out so the less time i spend on each session the more often i’ll be managing to do them
the problem here is that if i do dumbbell rows on the same day or even in-between, i find that my shoulders get really sore
are they actually getting worked that much in a dumbbell row or am i doing it wrong? google is giving me messy results :plekhanov-bewildered:
as for my routine it has been:
day 1: push-ups, squats
day 2: hammer curl, leg curl, crunches/shrugs, calf raises
day 3: repeat day 1
day 4: repeat day 2
day 5: crunches/shrugs and rest
crunches/shrugs means i randomly alternate between these two (which is why i include them in my rest day), i don’t like doing crunches and i’d rather avoid making my traps too large (short neck lol)
3 sets of 8-12 reps as long it goes near failure (adding weights otherwise), 90-120 seconds of rest between each set (is this too much rest?)
supposedly on day 1 i’m focusing on shoulders, triceps, chest, quadriceps, glutes, and on day 2 i’m doing biceps, forearms, hamstrings, traps/abs and calves. am i missing anything here besides aerobics, or any muscle besides the lats? i’d hate to growth that’s too uneven :deeper-sadness:
You might indeed be rowing wrong. Are your shoulders hunching forwards during the exercise? When you row next time, make sure you’re in thoracic extension: try these cues: trying to hold an (imaginary) sheet of paper behind your back with only your shoulderblades and trying to point your nipples at the wall in front of you (imagine a tilted wall for tilted rows, I guess) - hold that shoulder/upper back position through the entire exercise. You may need to adjust weights down. Generally, you want your shoulders back and down, having the movement come from your arms, stabilized by the back of your shoulder - this is probably harder than involving the shoulder into the movement, especially at first.
Rows should be hitting your upper back/lat/triceps, but it obviously depends a bit on your angle and exact motion.
this is probably harder than involving the shoulder into the movement
huh i did find that some days the exercise felt a lot harder than others - maybe in the harder days i was actually doing it correctly
i’ll try that, though i didn’t know rows actually involved the triceps… i really wanted to isolate the back :( i’ll do it anyway
