A Better Way To Do Rows

Get the most out of your chest supported rows with this simple technique! On your last set, after you can't complete a full rep, switch to doing Kelso shrugs to extend the set. These will target your mid-traps and help you push the set beyond your usual stopping point.

[@aleck156]

I've been doing this for several months. It mostly benefited my squats, by developing a solid platform to place a barbell on.

[@leebackus9875]

I absolutely agree with you. This way the bar is not resting on the traps as I see most people in the gym hold the bar for squats. Your method is much more comfortable especially for the C7 vertebra.

[@prestong6015]

@@leebackus9875you just do low bar squats over high bar squats lmao

[@prestong6015]

@@leebackus9875for high bar you hold them on your upper traps

[@epicgamer7697]

i thought this comment was a joke?

[@Scion15]

​@@prestong6015no

[@FitLabb]

Solid advice, this is a great way to really hit the middle traps. Been doing this and the same with lat pulldowns for years and it works incredibly well. 💪

[@bobjenkins4925]

Lateral pulldowns 🤔

[@FitLabb]

@@bobjenkins4925 Doing scapular retractions while using the lat pulldown bar is an amazing exercise for the lower & middle traps, as well as the rhomboids.

[@fieryleech]

@@bobjenkins4925that’s an interesting combo 💀

[@eugenemartiny6615]

Me too...but I initiate every rep with the "shrug" and then do my normal movement after that.

[@HaloDude557]

@@bobjenkins4925dude is training to become a bird

[@user-gd1gd4wt6g]

Bro got the demon back

[@randomwhostillsolos5361]

Cringe

[@osmanmertcimen9156]

Man... demon back is coolest thing I have ever seen

[@GTOberfest]

Yeah he's got some great definition there...impressive

[@David.lovesU]

He was dehydrated and loaded on carbs

[@justinmcintire7595]

​@David.lovesU does that make you feel better to say or something? You must know him personally or something.

[@kwerby3285]

The feeling of getting that weighted stretch on the mid traps and rhomboids is unbeatable for me i love that shit

[@omersiddiqui3823]

true... u can literally feel trapps ripping apart

[@pokemonbacon1237]

@@omersiddiqui3823yes it’s like your ass is getting ripped apart

[@brandonhayar6214]

it’s crazy how you have to achieve that feeling too. it’s not right off the rip. iykyk

[@prithvisukka9271]

Second only to a squat

[@catedoge3206]

yuh

[@aaryan8273]

God bless the men who made T bar row, One of the best machine to row optimally.

[@shranks6560]

🤓

[@duruiz]

as a tall guy, most of those suck for me :(

[@MrRazmut]

​@@duruiz does your gym have those extra long whippy deadlift or powelifting bars? I think that might help make the t bar row more similar for you that it is for shorter people

[@duruiz]

@@MrRazmut the problem is usually with the chest support the ones I have here all have chest support, I find it great so we can concentrate on the back and not swing too much, but the chest support usually goes in my belly because it's for people with people with 175cm I guess.

[@omaralhandoud865]

I don’t like because I can’t breathe

[@Philipp_Thielen_510]

Been doing this for a while now and it works so well! My gf complimented me on my growing traps so I highly recommend it

[@pwest1101]

And that's not a muscle group that women tend to notice so that's definitely saying something lol 🫡🫡🫡

[@uvuvwevwevweossaswithglasses]

This shouldn't hit traps

[@mind-blowing_tumbleweed]

It's a low bar, because your gf complemented me too

[@sirnato5218]

@@uvuvwevwevweossaswithglassesIn case you’re confused, the trapezius muscle extends all the way from the upper traps (the bit you can see when you look at someone front on) right down to the middle back, which is what this movement is targeting, and you can see this continuous muscle on Jeff at the end of the video

[@Abnormalty]

Been doing these for a while and they definitely are a great back builder 💪

[@obedcraft6614]

Great for healthy rhomboids! Makes sure to focus on rhomboid mobility. Because to much tension or not enough tension in this area when going about your day to day life can completely torch your back. (To much tension or not enough tension is a result of over use or under use in the gym or other physically demanding activities)

[@Over-9k]

Best Jeff influencer ever

[@farkasmactavish]

But is that stimulating the same muscle, or is it just more reps for the sake of more reps?

[@petermozuraitis5219]

Horizontal shrugs are great as a warmup for Chest Pressing. Three DB good mornings, then rep out shrugs to prime and retract the scapula is 👌

[@devantewillis4312]

Tell me more

[@theadambradley]

Jeff Nipps with the solid tips

[@Rory626]

Jeff's advice is always to learn another movement I swear

[@Ryan-wx1bi]

Wait, so you don't do 30 variations per muscle?

[@Bigbroplays]

true but they are helpful

[@lebeccthecomputer6158]

He’s been working out for well over a decade, for him to see any progress at all as a natty he pretty much has to do things perfectly

[@B05SxBrennan]

Well his advice here is actually to do less movement.

[@JonnyD3ath]

@@lebeccthecomputer6158yeah, natty 👀

[@shaggygoatboy1125]

The way I've been taught: the Kelso movement is something you should do BY DEFAULT, whenever you're rowing. Step 1: you pull the shoulder back (Kelso shrug). Step 2: you pull the elbow back. Practice the two steps in sequence long enough, and you'll be able to do them in a seemless, fluid motion. That way you have a truly complete row which really hits the back deep.

[@marcabran4340]

I can't tell you how much you have been helping me with your videos. They are so well explained 👏 😊

[@BIGTempaa]

Jeff! You deliver the fitness content social media needed. No bs, just straight to the point 👌🏽

[@rafaturek1370]

Man, these shrugs make my shoulders do weird sounds

[@Shreadington]

Excellent tip. Kelso shrugs are a staple in my Pull day. Great trap builder!

[@okechukwuchima1105]

Best machine for back exercise

[@Cricis11700]

This is exactly what I've been looking for! Thank you!

[@MattFlyFisher]

Kelso shrugs have yielded me great mid traps gains already and I've only been doing them a bit over a month so far

[@ianaaronson5237]

Kelso shrugs are one of my favorite pre-activation exercises to really help me get that my muscle connection into my traps/rhomboids. I am much stronger at vertical pulling than horizontal pulling, so kelso shrugs really help me focus on retraction instead of just overpulling with my lats

[@johnnybhoy4278]

Thanks for the tip. I was doing partials way back in the day to get good development while dealing with rotator cuff problems.

[@SnowyBlizzard]

I remember seeing this drop set for the first time a couple days ago, super awesome

[@TheBaumcm]

I was taught to do the Kelso shrug as the first phase of the row to stabilize the shoulders to begin with. Never knew it was called that. Thanks for the info!

[@Spacewalk11]

Been doing this the last 2 weeks. I hit back twice a week and I’ve been sore the following couple days every time! I haven’t been sore in ages from back, I love being sore as it tells me I really pushed myself or I utilized a muscle I typically don’t utilize enough, thanks for the tips🙏🏼

[@InfiniteEchos]

Been doing plenty of these using the chin up bar and adjusting my body position more towards front lever. Love it

[@travusfaulkner1461]

Thanks so much. I really mean it, Thank you!

[@rastarara]

I do uncommon things like these often and they’re a tremendous help!!! People looked at me weird for a while tho

[@Helios601]

I recommend Paul Kelso’ shrug book. I bought it in 90s & had some communication with him

[@casmartin790]

Been doing these for a years now, absolutely love how they feel, and the pump is incredible 👍🏾

[@jacofan86]

Awesome! I'm doing this today

[@johnnyman1392]

Solid. I've always done this instinctively once I got to a failure rep...just to get every last squeeze out of my back.

[@AbnerEski]

That is great advice bro. I’ve been doing these for years with resistance band and just any pull tensions I can get. My results have been amazing.

[@The.Errorx]

This would be great if my gym had this machine 😭

[@biendevivo]

Ohhh this is a great advice! Thank you so much

[@The_ShnozzHand]

Genuine good tip, I’ll have to try this

[@chillwithrahn1791]

Never thought of this. Thank you..going to add this to my routine

[@THEANPHROPY]

Thank you for the upload Brother! Also programmed pre main row set on same machine/bench/station more for stability reinforcement & development for Olympic lifts. See Garage Strength for more information on this! You ever thought of a collaboration with Garage Strength? Training modalities discussed on a podcast followed with a further collab covering application of training modalities?

[@000PontusLoeksFan000]

Thankyou for this advise, this is perfect!!

[@Dr.Smackadoo]

This is exactly what I need

[@jaywatts2079]

Wish either of my gyms had this machine, but chest supported DB rows will have to do

[@accradata]

These definitely work.

[@user-lz8zl3qe6q]

This works well with drop sets 💪

[@nickpiovesan4361]

Works decently well with dumbbells too!

[@MrAronymous]

Ooh I needed this. Thnx daddy Nip

[@CRYP70N4U7]

Thank you for this tip! Exactly what I needed for my pull day 🙂. Always apreciate your advice. Quality content 👍

[@soleicter9470]

Jeff, your back is friggin huge. Great stuff. This is all.

[@frankmaggio4328]

I tried these a few times using the seated row machine prior to seeing this video. It does feel a little awkward (like you said about the range of motion) and I had several looks of "you're doing it wrong". I knew there had to be an actual name for it. Thanks for the video.

[@daishin8492]

Jeff Nipparp, you are my favorite. i appreciate you despite your canadianness

[@io8510]

I feel it in the triceps too

[@cxbain4728]

I hope you been doing better Mike Much love from Seattle

[@bettern8thannever977]

Sir this is a wendys

[@kourtneyhanley]

Thanks nipp this is a great tip definitely gonna give it a try

[@user-wh7ne9ef6d]

That's one my favorites of back muscles

[@benjamincarnes9117]

Interesting 🤔 I can’t believe I’ve never thought of doing this before. Will be implementing those immediately 👍🏼

[@breakthesimulation2426]

What a great back

[@reubenlloyd1417]

This is a goated tip bro thank you 💙

[@incrise777]

Good advice, I'm gonna try it

[@Markrmia]

Dude, finished my back workout for this week like 3 hours ago. Really excited to try it next week.

[@christianjones4123]

Back is absolutely wicked, man.

[@latofete1348]

Thanks!! I need to do this

[@chandigarhspotter2345]

Thank you for this❤

[@Matroshka26]

Oh man😮this is the 1 that always pushes me to my limit & leaves me out of breath at the gym😂it's a freakin monster

[@arungomes6463]

My favorite workout ❤

[@Shadedemons]

Amazing advice, insane how the gym community is so large and "old" and we still find new stuff everyday

[@iniquitousreads]

I learned a lot of this just from lifting naturally glad to know it means something

[@polakuran204]

I never saw this machine here in a gym in my city. And i’ve been to a few lol.. this one a killer for sure

[@AtulBansal]

Will try this way...

[@lolhai6430]

Amazing advice!!!!!!

[@twotex4235]

Like this. Will try

[@Proteinhead92]

Yeah beem doing these for month now these are good, traps are so pumped once done

[@KaliefMartin]

I also do it on the bench at incline with dumbells.

[@djmagic704]

Imma do this!! 💪

[@RonRohnson-xd1cm]

College rower here, exactly the motion we train and our guys have done gymnast level lats

[@nocturnalwolf7559]

Holy moly! Look at that back

[@moelumps216]

I use to do this bcuz of the cat stretch... it does work.

[@unsuccessfulgamer6470]

Must gonna try 🎉

[@faimohkihfaimohkih8223]

Gold!🙏🏾

[@CrniWuk]

Kelso keeping our backs big as hell.

[@quintinjackson828]

This makes me wanna go to the gym!! I'm currently sitting in the driveway on an "off day" debating on going to the gym just to try this!!

[@notoriousLSGshow]

Did u end up going ?

[@mohammedrehman8306]

Seen this from Davis Diley, it actually is a super exercise.

[@khankhan-ny4su]

Good idea

[@artosbear]

If you struggle with your shoulder connection for this exercise you can also just take the weight down and practice high reps. Or get to a low bar you can hang from with your feet on a bench or the ground and do the same movement upwards.

[@Hype_Incarnate]

I wish I had that machine at my gym.

[@michealknight3776]

Your back is lookin nice

[@rkwatchauralnautsjediparty7303]

Ok, ok. Subbed along with Sean, Dr. Mike, and Geoffrey.

[@4kaliMisk33n]

Thank u Sir

[@MeesterJ]

I always do this with rowing. First retract scapula before leading with elbows.

[@Jimminityjabooboo]

Sick natural physique. Jeff got genetics like a mf

[@chriswinrow1483]

Brilliant

[@CW-ou6gu]

Good tip.

[@mrnaizguy]

Calisthenics athletes have been doing scapula pulls for ages, glad to see our exercises bleeding over into weightlifting

[@bryan23361]

Kelso Shrug, aptly named after That 70's Show's Kelso, for its ability to produce one hell of a BURN!

[@donyellmcgee8236]

SOLID!! 👌🏾

[@ZachTish]

Bro ur back looks fucking incredible

[@emekao502]

He got that DEMON back 👹👹

[@AbuZak14]

Genius

[@Reiem96]

Yes since I made this my shoulderplates feels more soft when I sit on a chair so it works

[@offset2619]

These backshots are crazy

[@therawtrack9917]

The demon back