Why Everyone Should do Bodyweight Rows - Underrated core exercise!

Рет қаралды 534,078

3 жыл бұрын

Order the eBook and training program: www.thebioneer.com/product/su...
The full post: www.thebioneer.com/bodyweight...
This post discusses what I believe to be one of the most criminally underrated exercises: the bodyweight row. AKA the "Inverted Row" or "Inverted Push Up."
Many people think of this exercise as an easier alternative to the chin up... but it's much more than that! Bodyweight rows are amazing for developing core strength, preventing injury, enhancing athleticism, and preparing you for advanced calisthenics movements.
Watch the video to find out how it does all this and why you should be doing it!
Let me know what you think of this "exercise highlight" format. Would you like more quick tips like this? What movements do you think are criminally underrated?

Пікірлер: 860

@whativelearnedonguitar4422 3 жыл бұрын

I never had any difficulties opening doors but I started doing 100 body rows a day for the past 3 months and I still don't have any problems opening any of the doors.

@TheBioneer 3 жыл бұрын

Haha exactly! All the proof anyone should need.

@battleax4609 2 жыл бұрын

Get heavier doors

@larrywheelsismywaifu2396 2 жыл бұрын

@@battleax4609 like in hxh

@csn583 2 жыл бұрын

If you can still open doors after pull-day, you're not doing enough drop sets to failure. 😅

@ParkerBG Жыл бұрын

There’s actually this one door at my work, that’s annoyingly heavy, so these will help.

@NaturalHypertrophy 3 жыл бұрын

You start realizing how much you actually pull with your legs on barbell rows when you do your first set on rings. It will humble anyone & is the best way to truly feel those upper back muscles working

@saims.2402 3 жыл бұрын

Yessssss, I got rings thinking I can do all my favourite exercises with one piece of equipment. I learned a lot in my first 30 seconds playing around with those.

@esmee6308 3 жыл бұрын

I started with rings, might stick with them for a while. Thank you for this comment. :)

@bathynomusgiganteus2916 3 жыл бұрын

Or try the hanging/lever variant

@SirWetBiscuit 3 жыл бұрын

@@bathynomusgiganteus2916 Yuuup. Front lever rows are so fun to work on, but I'd definitely say supported, one armed, and weighted rows are best for most people's goals.

@janakupcova7365 3 жыл бұрын

Interesting, Ive tried it on rings and even I can do good bunch of pullups it was really tough

@NaturalHypertrophy 3 жыл бұрын

5:12 *Mom, the neighbor is floating again!* *Don't look at him Timmy, if he catches you watching he'll make you do functional exercises until your lats don't fit in your Pikachu t-shirt anymore*

@nickwinderweedle6854 3 жыл бұрын

I'm fuckin dead, homie.

@ghastly8192 3 жыл бұрын

I love this comment

@Perun.Tha.Unvaxxd 3 жыл бұрын

@@nickwinderweedle6854 now I'm dead LMFAO

@obin8910 3 жыл бұрын

Ffs 😂😂😂😂😂😂🤣

@lolwtfbbq111 3 жыл бұрын

I'm a native english speaker and I feel like your command of English outstrips my own. Well done. hahahaha.

@engrfka 3 жыл бұрын

There was a time, not long ago, when I couldn't hang from a pull up bar for even a second. Fast forward a year, yesterday I did 8 pull-ups with extra 10 kg attached to my dip belt (I'm able to do 12 clean pull-ups with bodyweight). And I owe my pull-ups to this inverted rows and scapular pull-ups. This exercise is legit

@DarkVeghetta 3 ай бұрын

Always great to hear success stories. ^_^

@levansegnaro4637 3 жыл бұрын

The good ol Australian push up, cuz you do it from down under lol

@ashisalami5708 3 жыл бұрын

As an Australian I approve (it's also 2am😂)

@stevenmarshall653 3 жыл бұрын

I always called them australian rows and I couldn't figure out why he never called them that till I realized he'd just be doing normal rows

@cithr0963 3 жыл бұрын

Pull ups*

@NaturalHypertrophy 3 жыл бұрын

Wow is that why they're called that? If yes then consider my mind blown

@XTheSpartanX7 3 жыл бұрын

@@NaturalHypertrophy same

@jordanlee367 3 жыл бұрын

Rows on two sticks! Thats great, “like” earned for learning something uncommon an useful.

@rvaldrich 3 жыл бұрын

Yeah, me too! That was clever as hell!

@CaptainBrash 3 жыл бұрын

Yeah, brilliant idea. :)

@westsidermetalhead4997 3 жыл бұрын

@T D then you buy a new one. Simple. Way better than roaming your neighbourhood searching for bars that you could do dips, body rows, pull ups on.

@leonardceres9061 3 жыл бұрын

Yeah the sticks thing got me. That’s pretty cool.

@Billy-ho5ms 3 жыл бұрын

Genius

@thecor9124 Жыл бұрын

I Love the fact that he gave the Bodyweight Row, some love, I think it is a really underutilized tool. I was not allowed any exercise equipment in my dorm at uni and as a uni student I had no money for the gym, but I had a sturdy desk. So I would do push-ups, on my floor and Bodyweight Rows on my desk. I built up to 4 sets of 20, every day and to be honest, my upper body looked better than it use to when I was training 3 days a week in the gym. So I really love the fact he gave it some love.

@aaronsmith600 3 жыл бұрын

You, sir, are the king of the nerds. And I mean this a whole-hearted compliment. You are not only extremely athletic and possess good genetics, but you are also extremely intelligent and a great teacher. Thank you for the great content in not only fitness but other areas of life as well! Keep it coming!

@lukeskywalker7461 3 жыл бұрын

I remember when I couldn't open a door. But after doing body weight rows, I open doors all day long.

@genxer74 3 жыл бұрын

an open door will get your far in life

@alexandrebeaudry8377 3 жыл бұрын

hahahaha funny, I just remember when I was a skinny kid, I was nervous when opening door at school. I needed an extra swing so it look easy.

@PROGAMER-bt8od 3 жыл бұрын

I can open a door but not when it's a jar

@yotacharapone5341 3 жыл бұрын

@@alexandrebeaudry8377 how young were u when u were like that

@Thejoeordinary1 3 жыл бұрын

@@PROGAMER-bt8od 😂

@nawmeethecrazyhumanbeing199 3 жыл бұрын

Next: Why everyone should do no arm russian pushup for functionality

@odirex 3 жыл бұрын

I like that 2 stick method. looks like it'll work stabilizer muscles a lot.

@manjitrupbikram 3 жыл бұрын

Yeah. Who'd have thought of that.

@csn583 2 жыл бұрын

And grip bigtime.

@Nicenigel14 Жыл бұрын

And it looks sick

@json9992 3 жыл бұрын

I think the bioneer destroy his limit breaker and that’s why he’s wearing a stocking cap

@natsudragneel8834 3 жыл бұрын

Dude, you might be right 😂👌

@rohanjosi7081 3 жыл бұрын

ONE PUUUNCCHHHHH !!!!!!!!!!!

@Joeytrib1985 3 жыл бұрын

I'll volunteer to be his Genos 😂

@Engiction 3 жыл бұрын

is that another way of saying he is getting bald

@ivoryas1696 3 жыл бұрын

WatchJinn RIP hair... 😔

@fatsharks 3 жыл бұрын

Training all kinds of pulling movements is incredibly important - especially if you don't have access to a proper gym and/or do too much yoga/calisthenics/pushing-dominant training.

@rogerhickman8375 3 жыл бұрын

Functional training, I love this guy he knows what he's talking about. 👍

@ibrahimibm5338 3 жыл бұрын

For sure!

@FacePullTiToX 3 жыл бұрын

Yep. I gotta like that he's promoting such an amazing exercise. Inverted Rows are great!

@Gilgamesh_Prime 3 жыл бұрын

I bought a dip bar last year but have ended up using it way more for these inverted rows, def a great exercise

@ndreasb310 3 жыл бұрын

Hahaha same here

@scottf3456 3 жыл бұрын

These are harder then they look. If your having difficulty with them instead of keeping your legs straight out with heels on the ground. Bend your legs and keep your feet flat on the ground. As you get stronger you can move your legs out straight with just your heels touching the ground.

@mineshnissanka7139 Жыл бұрын

I'm doing that right now. I have to keep my legs bent completely, but I will become stronger slowly.

@scottf3456 Жыл бұрын

@@mineshnissanka7139 or quickly become stronger👍

@nflatei0n967 3 жыл бұрын

this dudes body is in caps lock and he hit shift for his voice

@ramiq7932 3 жыл бұрын

I would kill for forearms like his Fuck you genetics :(

@mehas7775 3 жыл бұрын

This is the funniest but most accurate comment I’ve seen🤣🤣🤣

@Narrowistheway86 3 жыл бұрын

Thanks for the part at the end, you make it all look so easy!

@larrylarmo7129 3 жыл бұрын

Hey, Adam. Thank you so much for the idea of using two sticks for rows. If you think about it, they have no stability, like gymnastic rings, which is good for developing, well, stability. Now, I just need to look for sturdy sticks.

@TheBioneer 3 жыл бұрын

Exactly! Try walking sticks 😁

@larrylarmo7129 3 жыл бұрын

@@TheBioneer I will try. Thank you for another brilliant suggestion.

@lessonzlrnd 3 жыл бұрын

My friend, thank you for all the effort.

@charlonoora8353 3 жыл бұрын

Really!

@Mori-ej9lr 3 жыл бұрын

@peetos-chan2835 2 жыл бұрын

I'm really glad I found you. Thanks for everything!

@trombonemunroe 3 жыл бұрын

I love the outtakes at the end, which show that you didn't start these moves by doing them perfectly, but had to practise and practise to get them down. Very encouraging for those of us who are far behind you in the learning curve! Thanks

@friendlyoldbum9182 3 жыл бұрын

I like the single movement focused videos, varying ways to perform them and functional benefits of the variations. Thank you.

@corywalker8551 3 жыл бұрын

This is fantastic! I especially appreciated how you explain to the different ways anybody could do it without exercise equipment. Was very insightful and inspiring to learn about what muscle groups and movements this exercise strengthens and what real life applications it has. would love to see more videos like this.

@mr2octavio 3 жыл бұрын

As always, I love that you leave your struggles in the videos, it humanizes you and makes me feel less of a sucker when I do them. I you struggle, I can struggle too!

@briantorres6600 3 жыл бұрын

Keep these vids coming, one of the best on KZfaq

@leonardo9259 3 жыл бұрын

The main reason I do inverted pushups: I can't do pullups

@doccholo905 3 жыл бұрын

Same here. But It helps, over time, then start hitting pull ups.

@domofhigh9230 3 жыл бұрын

Even if you're can only do just one that's a good place to start. I literally started doing with sets of 1 until I could do 2,3,4, and so on. Now I can do sets of 12-15, still isn't great but considering I could only do one I think that's good

@dr.nefario7580 3 жыл бұрын

@@domofhigh9230 That’s great, never base yourself off of how much your doing, but how much you have improved, everyone starts somewhere, it’s the improvement that counts

@iliveinsideyourhouse3943 3 жыл бұрын

I do them as a finisher on my pull day.

@unknownprofile8909 3 жыл бұрын

@@domofhigh9230 I literally can't do one. Not even partials i can just hang and even that's tough. Funny enough though if i start with my chin already over the bar i can do a muscle up from halfway with ease

@kctravis8122 3 жыл бұрын

Thoroughly enjoyed! Thanks!

@steelersfist 3 жыл бұрын

Since I can only do few Pull-ups I incorporated bodyweight rows to further strengthen my back muscles and counter the number of pushups I do. Also helped with shoulder issues for some reason. Just two rops attached to the pull-up bar and a wooden bar, very cheap extension. Keep up the good work!

@TimmyBobinson 3 жыл бұрын

Promoting you all over the place brother. Top content and smart training.

@LighthouseHorror Жыл бұрын

Excellent video! Gonna go crazy with these!

@cynthiafuller290 3 жыл бұрын

Excellent tutorial. Nice job.

@joace8575 3 жыл бұрын

Thanks for the video mate!

@matthewbennett4223 3 жыл бұрын

A true gent and great information, keep up the good work Mr Bioneer

@ZacharyRodriguez 3 жыл бұрын

Rows with sticks was very impressive to watch. The amount of grip strength that seems to take just to hang on. I don't doubt you crush hands when you shake.

@donmiller4885 3 жыл бұрын

Excellent exploration thank you !!

@robins5314 3 жыл бұрын

Great video, thanks for sharing.

@mascasa7502 11 ай бұрын

Learning more about bodyweight rows as I'm 48 and working on pull ups. Went go the gym and did 4 sets of 6 reps on the squat rack bar. Thanks so much!

@Solo-gx2xc 2 жыл бұрын

So many gems on this channel!

@SFRB1187 3 жыл бұрын

Excellent video, definitely going to incorporate these into my training. Thank you!

@zackgarcia5471 3 жыл бұрын

awesome video, thanks man!

@ReadySetBeast 3 жыл бұрын

Great video format!

@Nikky705 3 жыл бұрын

Thank you! This video is very useful.

@iG34RH34D 3 жыл бұрын

This is a long time coming and it figures you were the one to do it right. This is an exceptional and overlooked exercise. Thanks for the focus on this.

@themodelscott9283 3 жыл бұрын

I love this type of video! Keep it up!

@je4754 3 жыл бұрын

Great channel! Thank you for sharing such valuable information with us all!

@AlvaroLopez1 3 жыл бұрын

How about a video on the top ten strength gaining exercises please? Thank you for your consistency in educating us all with your awesome videos! 👏🏼 👏🏼 👏🏼 👏🏼 👏🏼

@FattyMcHotpants 10 ай бұрын

Put these in my workouts this week! They're awesome . Thanks man, love the channel.

@xbglassax 3 жыл бұрын

Excited for the new book bro.

@HariPrasad-ll2ps 3 жыл бұрын

Yes man keep doing this type of videos 👍of one exercise at a time 👍

@RemzoRevolve 3 жыл бұрын

Definitely do more of these videos!

@kaynareddi5243 3 жыл бұрын

you are the only fitness personality i watch that makes me feel like my goals are achievable

@Lemaforthewin 3 жыл бұрын

Cheers. Great and informative video.

@ayoubfreev7841 3 жыл бұрын

Fascinating! Please more of this Thank you!!

@Mfon30 3 жыл бұрын

Thanks for the tip, love your channel and its content, and keep up the good work.

@SogKnight 3 жыл бұрын

I just reassembled my Lebert Equalizers yesterday. This is perfect. Thanks a ton, mate!

@4000angels Жыл бұрын

Awesome video as always. Thank you as always.

@jasonphoenix292 3 жыл бұрын

As always your videos are fantastic. I will definitely be using this in my training session.

@afailable 3 жыл бұрын

Great video I'll be doing a bunch of these today

@FedorSaku 3 жыл бұрын

Great vid. Love your originality and creativity.

@justsomeguywithoutamustach8816 3 жыл бұрын

Excellent video keep them coming

@praxix43 3 жыл бұрын

One of the best bodybuilding videos I’ve seen! Excellent!

@anthemgunaether2914 3 жыл бұрын

Found your channel randomly. Tons of value in just a few minutes! Liked! Subscribed!

@hanaha888 3 жыл бұрын

By far my favorite channel on YT. Bought super functional training and pre ordered your next book!

@ashleydenniss2147 3 жыл бұрын

Thanks for this. Very informative. Will do this exercise more diligently!

@daveberuh5570 3 жыл бұрын

This was a fantastic review of the Body Weight row I'm going to start doing them.

@amcmillion3 3 жыл бұрын

I would like to see more videos like this. Thanks Adam

@Hellrazorpac 3 жыл бұрын

Please do more videos like this!! Really Love these learning videos

@abdullahouazri4203 3 жыл бұрын

Thanks tons mate, this really helps.

@matsslowlander1398 11 ай бұрын

I love your videos, very inspiring.

@b5904 3 жыл бұрын

In this age of closed gyms, videos like this are gold. Thanks so much.

@truthreignsforever9286 3 жыл бұрын

Roight, great vid! Thanks 🙏

@Hungawatch 3 жыл бұрын

Always excellent; thank you keep the great work

@Positively_well 3 жыл бұрын

Great video thank you!

@abujamal233 3 жыл бұрын

Big big respect to you. Thank you!

@sugarray9565 3 жыл бұрын

Best channel and website ever, thanks for the content love it🙏👍👍👍👍👍

@usabox 3 жыл бұрын

thank you sir! getting right on this.

@zenkaishogun9358 3 жыл бұрын

Great content!!

@925blues7 3 жыл бұрын

So true! Was having shoulder problems and started doing bodyweight rows and they help so much!

@__umbra 3 жыл бұрын

You are an absolute gem man!

@kentalks2818 3 жыл бұрын

Another excellent video brother. Love your work. Keep spreading that powerful fitness knowledge

@SlickMaximus 3 жыл бұрын

Good to see details you like for one-leg squats!

@markbalogh9655 3 жыл бұрын

I love your videos because they are innovative you think outside the box

@TheFukwitz 3 жыл бұрын

Pre ordered. Looking forward to it. Big Ups

@elitariku137 3 жыл бұрын

Yes do more like this Mr. Fantastic

@rubenbarnard4482 3 жыл бұрын

Love the background sounds....awesome video!

@zetaone2669 3 жыл бұрын

Excellent Video!

@willielynchjr9912 3 жыл бұрын

Thanks for the video , homie

@brauf 3 жыл бұрын

I enjoyed this and learned something from it. More content like this would be appreciated.

@koosfockens1707 3 жыл бұрын

love the bodyweight exersizes and martial arts specific content you do. Subscribed and bought the book!

@christhomas5348 3 жыл бұрын

Awesome improvisation

@cameronlaird1358 3 жыл бұрын

Fascinating. While I'm impatient with most videos, this one I find useful. Thanks for the ideas and explanations, Bioneer.

@The_Aging_Warrior 3 жыл бұрын

Great video as usual - I love the twisting one-arm row!

@lukemartin7029 3 жыл бұрын

Thanks for this video. I'm going to try these out

@mariosahli4834 3 жыл бұрын

yes awesome video! more of these!

@UvashSeeraj 3 жыл бұрын

Love these highlight videos, Its really satisfying learning about efficient exercises. I got me a set of dip bars just for this, thanks allot!

@captianamerica3531 3 жыл бұрын

Big fan of your work

@shngsam8777 Жыл бұрын

nice video! The stick idea is perfect. i have been looking for the most minimum equipment way of doing this and this is perfect idea

@goprimate 2 жыл бұрын

That example using sticks to peform rows with was genious! Never seen that before, opens up a lot of door for people who want to train with absolutely minimal equipment💪🏽

@MidknightGamingOfficial 3 жыл бұрын

Fantastic Video. Please make more content like this focusing on underrated exercises we are not doing. This was super informative. Im actually going to do these tomorrow.