Why I ignore the 'elbows tight' cue during rows, and it works for me.

In my experience, letting the elbows flare slightly engages more back muscle. Your mileage may vary, but it's worth experimenting with if you're plateauing.

3 comments

3 Comments

tessa38712d ago

At my local gym, the trainers always drilled 'elbows in' during bent-over rows, but I noticed the bodybuilders often let them drift out. It made me wonder if we're overcomplicating basic movements for no reason. Like, how much difference does a few inches really make when you're already moving weight? Sure, form matters to prevent injury, but sometimes these cues feel more like dogma than practical advice. Honestly, if flaring your elbows gets you better back engagement, maybe the rule isn't as universal as we're told.

lilydixon12d ago

Trainers preach 'elbows in' while bodybuilders just get huge, @tessa387.

miles_hart4112d ago

Actually, Bret Contreras wrote a whole article breaking down scapular movement during pulling motions. He pointed out that some degree of elbow flare can allow for greater scapular retraction and posterior delt involvement compared to keeping them pinned rigidly to your sides. That cue exists for a reason, especially for beginners learning to use their back, but it's not an absolute law once you understand the mechanics. A study he cited showed different muscle activation with varying elbow angles. So experimenting with a slight flare, like you said, isn't crazy at all, it's just managing different training priorities.