This was the torso angle that Dorian Yates liked to use for his curl-grip rows, but I've found that rows done in the Smith machine hit the upper back a little better than barbell rows. They really allow you to contract the upper back hard.
The Smith machine automatically keeps the bar in a very efficient path, so there's no energy wasted in trying to keep the bar close to you like with the barbell row. You can focus on the execution more intensely. Do 3 sets of 8-10 reps.
related posts
Tip: The Barbell Lateral Raise
Barbell? Yes. Try this for wider shoulders.
Long Haul Training
Gary Homann isn't your garden variety weightlifter. Sure, he's 180 pounds at 6% body fat. Sure, he had the best 500 meter indoor rowing time in the world last year in his class and he's been an ACSM certified health and fitness instructor for the past nine years. But Gary's also got a Master's degree in applied health psychology and is currently working on finishing his Ph.D. in psychology.
Death to the Conjugate Method?
Over the last few years it seems that just about every "in the know" performance coach has discussed the conjugate method and why they find it to be the most effective way to train an athlete. By now I think we all know the definition of conjugate or concurrent periodization and how it involves simultaneously trying to raise multiple qualities.
HFT 2.0: The Good, The Bad, and How to Build Bigger Calves
Waterbury updates his most famous–and effective–bodybuilding program with new strategies.