Bro, paused rows shredded my upper back in 4 weeks Must try

Been doing paused rows for 8 weeks on back day lats,straps and rhomboids all feel fuller Key is to hold the pause at the top for 1–2 seconds and really contract weight should be heavy enough for challenge but controlled no swinging

Paused rows hit mid-back so much harder than regular rows

I switched to paused barbell rows a few months ago lats and traps felt way more engaged definitely thicker back development

Love paused rows for traps and rhomboids it adds serious density

Dead-stop rows killed my upper back in a good way. Saw serious thickness and trap growth in 6 weeks