The ONLY Way You Should Barbell Row

Рет қаралды 286,018

Күн бұрын

The Barbell Row is a great exercise that can lead to great back development, although it is complicated and easy to get wrong. Danny demonstrates the only way you should barbell row in this video by covering proper form, periodization, and more.
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- How to do the Barbell Row
- Approach the bar like you would in a deadlift
- Bar over the middle of the foot
- Maintain spinal alignment like deadlift
- Hold bar at top for starting position
- Get hips out of the way of the barbell, lower the barbell down to right below the knees
- Brace your core and align elbows, shoulders, and wrists
- Pull up in a straight line and make contact with wherever your torso length is
- Do not pull it up too high, just a straight line
- Make sure to put shoulders all the way back and squeeze
- 2 Second Concentric, 2 Second Squeeze, 2 Second Eccentric
- Extra Details
- Pick whatever row feels the most natural for you
- Elbow Placement
- We cannot have internal rotation of elbows, so keep elbows back and pull so shoulders can fully retract
- Is it common to feel this exercise in muscles besides the lats?
- You can sometimes feel it in the low back and the bicep/forearm.
- If this happens, regress the weight and make sure you feel it in your lats
- If you can’t do that with lower weight revert to cable rows, t-bar row, other rows
- How to incorporate the Barbell Row into your program
- You can train this exercise heavy and do 1-5 reps.
- If you want to train for hypertrophy do 8-12 reps with 2-2-2 up hold down.
- If you want to train for better posture incorporate 15-20 reps
If you enjoyed this video check out our other exercise tutorials here:
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Пікірлер: 147

@gabe9368 Жыл бұрын

Awesome video guide and series. I really appreciate the extra details especially the shoulder tips. I have shoulder issues and your videos talking through proper technique and "how to" beyond just showing the movement, have been a game changer for my workouts.

@kylafodi 5 жыл бұрын

Thank you. As always nicely detailed making it easier for a person to approach the exercise when working out solo.

@MindPumpTV 5 жыл бұрын

Kyla Fodi YES! Love to hear this.

@ferbianoronaldo5238 5 жыл бұрын

Great video, as always very detailed.

@lorenthomas9106 4 жыл бұрын

Best tutorial! Answered every question I had!

@PowerHeart999 5 жыл бұрын

amazing explain. easy short and straight to the point

@user-wz5bg5xf4w Ай бұрын

Great info coach👌🏾

@jon-marcyaden6265 Жыл бұрын

Super useful, thank you for sharing your practice! Very detailed! Subscribed.

@jeffricky 4 жыл бұрын

Underrated channel, one of the best

@MindPumpTV 4 жыл бұрын

Thanks Jeff.

@peterbridge9394 Жыл бұрын

Compliments on a clear and helpful video.

@btb1482 2 жыл бұрын

straight forward and effective video thanks

@mmafan3 2 жыл бұрын

Best explanation for this exercise and i like the saying, "respect the weight".

@topman6727 Жыл бұрын

good , simple clear advice !!

@dannyb9714 5 жыл бұрын

I find the videos on this channel very helpful man, you guys do a good job!!! Keep em coming 😏

@analyticalchick3064 2 жыл бұрын

Do you watch the podcast, too?

@julianrivera8205 Жыл бұрын

Nice explanation.

@mannyade2890 2 жыл бұрын

Well explained!

@dottlja1 11 ай бұрын

Just wanted to say that I really appreciated this video!

@waledawdi6402 Жыл бұрын

Nice insight.

@joeburns316 9 ай бұрын

So many people butcher this by keeping the bar above knee or mid thigh. Good video.

@mrsj9548 5 жыл бұрын

Wow great video 😊. Thank you for all the good tips.

@boyeerden4045 2 жыл бұрын

Thanks man !!!!

@TheBrockwayBabe 5 жыл бұрын

Thank you!! i needed this fresher on form for this

@demoklee6895 Жыл бұрын

Thank you 💗

@ASKEROSO1ER Жыл бұрын

Totally respect the weight. I got distracted putting the bar down and hurt myself putting it down for breaking out of form too early. Back to normal less than a week later with light weight movement

@luvlabso130 Жыл бұрын

Good one 👍

@WillisMiran1 3 жыл бұрын

Exercise: Bent Over Rowing Muscles used : Latissimus dorsi ,biceps. Description: Pull the barbell upward so that the barbell touches the chest, pause momentarily and recover to the starting position.

@LucasPassmore 5 жыл бұрын

Love this guy

@abhisheksathe123 3 жыл бұрын

This exercise is literally bread and butter of building your back

@Glockhead1 5 ай бұрын

nah pull ups are way better,best is a combination of both

@DYELGAINZ 3 ай бұрын

They're both equally important @@Glockhead1

@apatino1000 5 жыл бұрын

Will give this a try!

@MindPumpTV 5 жыл бұрын

Annie Lea Let us know how it goes!

@toriiiann 2 жыл бұрын

THANK YOU THANK YOU THANK

@adrianagil7250 10 ай бұрын

Great

@alejandroolivetti4478 5 жыл бұрын

Buen contenido, saludos.

@DiskoKDiskoL 4 жыл бұрын

And when you get to the heavy rows (100kg/225lbs) don't do underhand grip, if you wanna keep your biceps

@gm836 2 жыл бұрын

I’ll keep that in mind. Thx.

@N.A.M.01 2 жыл бұрын

Or if you don't want to go home with a broken wrist

@inhibited44 2 жыл бұрын

225lb? You must be young. I am doing 115lbs and it's heavy at 60 years old.

@TheCanada1 Жыл бұрын

@@inhibited44 Yep. Same age, same weight…and by third set my form is suffering by 5 th rep.

@aughhhhhhhhhhhh Жыл бұрын

At 75kg bodyweight 100kg feels ok for 4x8 i was wondering how to lean more without flipping😂

@damonowens7880 5 жыл бұрын

This was a great video!!!!!! Thabks a lot.

@gm836 2 жыл бұрын

Can I do two sets of each grip?

@King_Jockey Жыл бұрын

can i do underhand grips? I hurt my right wrist a day ago and its limiting the exercises I can do with it Currently doing rows rn and I can do a rep normally with underhand but with it hurts my wrist with overhead btw its only 40lbs. fairly light because I'm scared of injuring my wrist even more

@laurentlepogam2894 5 жыл бұрын

Excellent explaination (one more time ).

@MindPumpTV 5 жыл бұрын

laurent le pogam Glad you liked!

@stinkletoes8285 Жыл бұрын

I find palms facing out grip hits biceps more...I incorporate both grips.

@PussyDevourer69 2 жыл бұрын

Tips: Underhand works more on lats. Overhand on upper back.

@StoicIntellectual 5 ай бұрын

Wrong. Close grip works more on lats. wide grip works more on upper back.

@soonerborn7603 Ай бұрын

@@StoicIntellectualWrong. Close grip works more wide grip. Lats work more upper back.

@StoicIntellectual Ай бұрын

@@soonerborn7603 Dont understand you

@soonerborn7603 Ай бұрын

@@StoicIntellectual close lats work the upper grip. Wide back works the grip close.

@StoicIntellectual Ай бұрын

@@soonerborn7603 but i thought the wide lat closes the upper grip?

@FanboyDHC Жыл бұрын

Don't feel lats when rowing, what might be the problem?

@OneBrokeBloke 2 жыл бұрын

I have that exact tanktop! My ex always said it was ugly and i shouldnt use it, but this video proves that the tanktop is fine, its just my body thats the issue

@christopherwilde6673 Жыл бұрын

Seal row is another variation that virtually eliminates stress in the lower back. Unfortunately, not a lot of gym have seal row benches.

@MsPandaHime Жыл бұрын

If you want to isolate the lats, I think it's the most efficient as it puts no stress on the spinal erectors whatsoever.

@Ravi-ut7kk 4 жыл бұрын

what's your body fat percentage in this video?

@CARRYFF0798 2 жыл бұрын

2:40 thank you man

@firek9195 8 ай бұрын

best for low back

@ithereos9554 5 жыл бұрын

What's the difference in gains between this and the Pendlay row?

@OMAR-vk9pi 3 жыл бұрын

These are usually worse

@bogenstark_kai8461 5 жыл бұрын

Question: if internal rotation is bad, why do the bent over row with an overhand grip? Isn't the shoulder than internal rotated right from the setup?

@robosing225 5 жыл бұрын

Not if you keep the shoulders in an close to torso throughout the lift.

@bogenstark_kai8461 5 жыл бұрын

@@robosing225? Your thumbs still point inwards, so it's still at least somewhat an internal rotation, isn't it?

@robosing225 5 жыл бұрын

@@bogenstark_kai8461 may be you just have massive lats. Because when I perform the exercise, it doesn't appear to cause any internal rotation. No different than if you use pronated grip. Based on my anatomy. If I'm wrong then my bad. Best of luck.

@robosing225 5 жыл бұрын

@@bogenstark_kai8461 the only reason I say that is because Jeff cavalier says using pronated or supinated grip is fine. Just having the right back alignment and execution of lift is important.

@bikinibandit2398 3 жыл бұрын

I grip my bar with an overhand grip so it feels like a strange's doing it!

@DannySullivanMusic 3 жыл бұрын

hahaha nice

@christophercooke2278 5 жыл бұрын

Come on Danny, everyone knows that the deadlift is the greatest exercise for back development #TeamAdam

@bbrockRailFan 5 жыл бұрын

ROFL I was around one of the strongest deadlifters ever, Jim Cash, he has pulled over 800lbs. I saw him do 700 for reps on a regular basis. I never did deadlifts regularly, I would do barbell rows and weighted pullups. My back was miles ahead of Jims. I get a kick out of people who think like you. Its humorous.

@ZigZagXL 2 жыл бұрын

range of motion can be better if u have the mobility

@prashanth16n 5 жыл бұрын

Am able to do lat pull downs at 55lgs, but unable to do even a single pull up... Have been training for the last one year.... Where should I start...

@MindPumpTV 5 жыл бұрын

Prashanth N heavy lat pull down

@prashanth16n 5 жыл бұрын

Mind Pump TV could not understand

@forlornranger1815 5 жыл бұрын

@@prashanth16n increase the weight and decrease the reps. do heavy lat pulldowns.

@DDB-91 5 жыл бұрын

Forget lat pull downs, forget machine work all together. Do actual pull ups, it's a closed chain exercise and much better for the body. If you can't manage pull ups of your own bodyweight then use resistance bands to aid until strong enough to do your entire bodyweight. Again, don't use machines they are a waste of time when you could be doing the real thing... Actual pull ups.

@ivanfoofoo 5 жыл бұрын

Best option by far is to just do negative pull ups. That means you jump, and just slowly control the lowering of your body, slowly. Do multiple sets as many reps as you can. You will eventually be strong enough to crank some full pull ups.

@tejaspatel8383 5 жыл бұрын

Kept elbows tucked in but still feeling too much trap activation. Any solution?

@MindPumpTV 5 жыл бұрын

Tejas Patel have you tried both grips? Lower/upper trap?

@bbrockRailFan 5 жыл бұрын

I bet you cant even row 275 for reps. Its so typical, most people I see in the gym are either genetically small or they just dont have any will power to train super hard.

@shawnb50 3 жыл бұрын

Who gives a fuck. Just use proper form and stop bitching about where you feel activation. The row hits your whole back.

@GarageGym411 4 жыл бұрын

Hey Danny! Great to meet you at DeFranco's CPPS at the MindPump Studio. Here's another approach - A chest supported row using open-design trap bar - kzfaq.info/get/bejne/kN18iZxytdO-gYE.html

@Alphazone. 5 жыл бұрын

Is this compound movement? Do i need to do this??

@MindPumpTV 5 жыл бұрын

Arkku it is a compound movement. And performing it regularly is highly reccomend Ed.

@kingadjust6201 Жыл бұрын

@@MindPumpTVwhat do you mean perform regularly? If you're training 3 sets to failure you need a week to fully recover 😎👍

@vomitedshit 5 жыл бұрын

toes pointed outward or backward?

@MindPumpTV 5 жыл бұрын

vomitedshit forward.

@jamesgoodwin7742 4 жыл бұрын

I love this exercise but, despite good form and a very manageable weight, it gives me really bad sciatica, which is probably from a bulging disc.

@renjith2kl 4 жыл бұрын

The disc bulge. Oh yes!! Make sure to relax all the back muscles until the toe regularly and give it a hit on this exercise.

@RodgerLucky714 4 жыл бұрын

I too have sciatica, and I actually was able to almost completely relieve it after about a year and a half of constant pain by hiking for about 3 hours every week. I hike a hill near my house thats pretty steep and it gives you a crazy lower back pump especially from the incline. After my first time it was gone for 5 days and camr back in a mild form but Ive heen hiking once a week since then and its been working.

@danstafford5977 4 жыл бұрын

It's not necessary to pick the weight up off the floor... use a power rack or a bench!

@icejumperke 5 жыл бұрын

Awesome video again! Let’s aim for 1k likes and 0 dislikes! 👌💪

@MindPumpTV 5 жыл бұрын

Wezz gunna be ruff haha

@icejumperke 5 жыл бұрын

Mind Pump TV - Fvcking trolls. 😒

@garbygarb31 2 жыл бұрын

This dude said patella he must be smart.

@lucentshadow 5 жыл бұрын

Barbell Row in contention for GOAT status.

@MindPumpTV 5 жыл бұрын

Lucent Shadow no doubt.

@lucentshadow 5 жыл бұрын

But also no leg involvement for stabilization.

@anxietydisorders5917 5 жыл бұрын

@elephant man "no lower back fatigue", pooossy

@abzy2204 3 жыл бұрын

Wanna mention a thing guys, and beleive me, am someone who find it very difficult when talking about that"mind muscle connexion"(aka feeling the muscle while working it), when pulling , think about "PULLING UR 👉E.L B.O.W.S👈" beleive me, you'll immediately feel those back muscles. Greetings.✌️

@robertwilson214 Жыл бұрын

With underhand, arch grip back so bicep isn't involved. Bizarrely,you will find your bis balloon in size rapidly.

@josefbjork4786 5 жыл бұрын

Only a sith deals in absolutes

@Love-you-too 4 жыл бұрын

I do rows with a mixed grip

@agapephilerostorge 3 жыл бұрын

1:38 barbell row

@hjjo-uj9ej 3 жыл бұрын

True man, true

@APR702 2 жыл бұрын

Underhand does not target the lats more . Underhand only uses more biceps and the barbell will hit lower on your stomach using more LOWER lats . Not more lats .

@jonathancourtney9561 Жыл бұрын

Many variations of rows. You can pull it to your chest. This exercise isn't as black and white as this video suggests.

@analyticalchick3064 2 жыл бұрын

I just wanted to double check that I was doing it right. I am. Deadlift up, drop back to the knees, row. Deadlift up and deadlift down.

@shawnb50 3 жыл бұрын

You don’t want a 2 second concentric. You want to move the weight as quickly as you can and then control the eccentric. Also your center of gravity should have the bar being brought closer to your legs as you bring the bar to your lower abs. This is definitely not the ONLY way to row and it is actually one of the ways you never want to row. The Pendlay row is far superior so if you were to say the only way to row, atleast show the method that is the best for muscle, strength, and safety.

@juanitov214 5 жыл бұрын

I can't concentrate with the moon boots in the shot.

@MindPumpTV 5 жыл бұрын

john joe Nike react 55, get you a pair.

@dfish349 5 жыл бұрын

Pshh, my dude is lookin fresh what do you meean?

@MindPumpTV 5 жыл бұрын

Thats what im sayin lol.

@geraldbrienza4474 5 жыл бұрын

T-bar rows are just as effective and much safer for your back.

@MindPumpTV 5 жыл бұрын

Gerald Brienza The safety of a given exercise is incredibly unique to an individuals levers, training age, and technique - just to name a few. To call one safer than another isn’t telling the whole story.

@DDB-91 5 жыл бұрын

Wrong, from a biomechanical standpoint, barbell rows are safer than tbar rows simply because it's easy to maintain a neutral thoracic position. Too often people have severe rounding of the upper back on tbars, that isn't good. It also puts incredible excess strain on the lower erectors when the upper back is rounded under load. Mind Pump is right in the fact that it is usually very individualised to which exercise is safer for specific people. But if perfect form was used on either row variant, both are pretty much very safe.

@MindPumpTV 5 жыл бұрын

DADDY - LONG NECK PEANUT BUTTER BABY Does your spine not have capacity to bend??

@DDB-91 5 жыл бұрын

@@MindPumpTV - so you think rounding of the upper spine is OK when under load during a row? As clueless as ever, eh pal. A NEUTRAL spine should be the main focus on any bent over row. Honestly I see this shit your channel posts and it just makes me feel sorry for the folks you have as an audience. Although this video was pretty good, I'll give you that.

@craigwilson3170 5 жыл бұрын

DADDY - LONG NECK PEANUT BUTTER BABY do you think Jordan Shallow has no idea what he is talking about either?

@clamum 4 жыл бұрын

Man I'm shit at lifting. I have such a hard time getting the right muscles to perform the movements, even after about 6 months of doing it. I first did the barbell row with my trainer recently and he seemed to think I did alright. Did it again tonight myself and I think my triceps did more work than anything. Did the lat pulldown as well and don't feel like I did real good there either. I started both exercises with hardly any weight too. Just really tough for me to make my lats do the work. 😢

@jeffriggins9106 3 жыл бұрын

Getting any better ?