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The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension.
You'll always fatigue first in the shortened range of motion, so by starting each set holding for 10-20 seconds, you'll feel your dynamic reps a whole lot more when you start doing them. Give iso-dynamic chest-supported rows a try to help build your upper back while minimizing fatigue through your low back and hips.
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If you can't feel an exercise working the intended area or feel pain doing it, why are you still using it? For building muscle, particularly in an area where you lack awareness, internal cues that help you focus on sensation will be important.
Think:
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If you have a good reason for using a partial range of motion , then go for it. But most of the time, you'll want to be using a full range β your maximum available and active range of motion.
If you're d...
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Swap your big 45-pound plates for some with a smaller diameter. Go a little lighter, and focus on keeping your forearms as close to your inner thighs as possible when you row. You'll have more range of motion, a more intense contraction through your upper back, and your lower back will remain int...
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Certain exercises can enhance your awareness of the muscles working in a particular area. For your middle and upper back β the traps and rhomboids β isometrics in the peak contracted (maximally shortened) position tend to work best.
Plate row iso-holds are one option. Start your back worko...
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