Matt Z wrote:
Rowing with the elbows in emphasizes the lats and lower traps, as well as possibly the middle traps (depending on body angle). Rowing with the elbows out emphasizes the rear delts and rhomboids. I would suggest including one of each along with some kind of pull-up/pull-down.
It makes sense that this is what happens. I just have read different views on the row, with some recommending getting the stretch, and not letting the bell touch the floor, and others(Pendlay, I think) recommending a reset each time. Then you have, like I asked about, where you pull to, elbows in or elbows out at right angles.
I used to get better action, wherein I felt the lats working, and that was when I pulled to the abdomen, but that was using a barbell. Then I felt a stretch and flexing of the lats and I knew they were working. When I pull to the chest or the pectorals, I don't get that so much. I feel it exercising my upper back. It would be nice to use a barbell, but I have pretty much eliminated it for the back's sake. I reckon one could rig up some kind of a bench where you could use a bar underneath it.