Maximize Whole Back Growth On The Barbell Row | Targeting The Muscle
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- เผยแพร่เมื่อ 3 มิ.ย. 2024
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My back must be massive because no one wants to be my friend! Thanks, Dr. Mike!
Lol
I read this RIGHT after he said that and I am so happy
@@jackhammer4499 you must be a joe biden milker then
Yeah because if your back is really well developed it's very likely no one's "got your back" 😂💀
Phew! I thought it was BO.
Dude...I've been lifting probably longer than you've been breathing. And I still learn something from you every time you make a video. Thanks!
Well yeah. I don’t think your amount of time is gonna compete with his PhD.
@@KevinCapolino ...which is kind of what I said.
@@KevinCapolino A lot of physical therapy info and training info is apparently colloquial, and depends on the study group, so it sounds more like psychology, where you have wide latitude to say what you want as there probably is no scientifically validatable answer.
@@donaldkasper8346 I could rant for an hour about how true this is and it's way deeper than people realize. The leading edge of research very often contradicts the leading popular theories. PRI physical therapy is proving "upper/lower cross syndrome" style physical therapy completely wrong. The number of people talking about eccentrics is very encouraging and wasn't the same even 10 years ago. How much protein you actually need. How much testosterone you actually need. All these facets of physical therapy and training MUST be based on real world studies and large sample sizes. The good news is we're going in the right direction but the bad news is that it's not sexy. Dr. Mike talks about this constantly with regards to celeb/social media style workouts.
@@KevinCapolino Are you retarded? Or just American?
I have this one friend who won’t leave me alone… hopefully this does the trick. Thanks doc
This is what I needed, I have been trying to dial in my rows. I am new to the lift and this definitely helped, thanks again for everything you do Doctor Mike.
Great! My pleasure!
Do chest supported rows
@@divyansh6574 You can but some people want the variation, its fun and some people also want the spinal erector stimulus. Chest supported and bent over are both very good
@@RobiGold11 chest supported row is way better. Spinal erectors don't require much stimulus which most people already get from deadlifts. If you actually want to train the back muscles rather than just doing an exercise that feels difficult and gives u the sense of high effort, chest supported row is superior.
Yeah. Definitely listen to the random TH-cam comment over a Dr of gains.
The thing that really helped my bent over row was really getting my RDLs down. The hing, flat back and untightening of the hamstrings made all the difference
100% agree. I notice the stronger I am in RDLs, the better form I have with bent rows. They go hand in hand.
Totally agree with ya mate! 100 kilos 20 reps three sets of RDLs immensely help me with the heavy rows and heavy shrugs and T bar rows too not to mention standing barbell press!
Dr.Mikes slow negative/eccentric part of the movement has changed my whole training routine. I set my ego aside to lift lighter weights with much better form. Loving the results and the brutally sore muscles the next day.
Thanks Dr.Mike!
Did excact same thing! Same results!
Good for you to leave that ego and get results
Did the same thing I only have 7.5kg a side on the smiths for 3-4 sets of 12-20 reps and my back has improved vastly from the improved technique
Same here! Abiliterates the muscle fibers, and it feels so good, and the gains speak for themselves 👍
Since I watch his content I have "SLOW! CONTROL!" in my head every rep and I'm so fried after
totally agree with letting your shoulder blades come down at the bottom. that's how we naturally move our shoulders when we reach down to actually pick up like an object and practical things like that. nobody keeps their scapulae stable when they bend down to pick up objects lol
THANKS FOR WATCHING.
SEND A TEXT ON telegram WITH THE NUMBER ABOVE💪🏽
yeah that was some really valuable advice right there for me.
I've always found it totally unnatural holding my shoulder blades together in the full range. Never feels right. Too rigid.
i love how much Dr. Mike jokes in the classroom, but is totally serious in the gym. I love this channel.
You haven't watched enough of his vids
Congrats on 10 years! You guys are my favorite fitness channel on youtube by far.
This channel just gets better and better
RP content is truly a gift to the earth
Very helpful! I needed this to give me a better strategy for tuning my technique. Congrats on 10 yrs! Here's to many more!
It makes so much sense. Also the humor is spot on...I am always smiling when i am watching you videos.
Theses videos are the best series I’ve ever seen to break down movements , I’ve avoided so many movements until following your vids
Incredibly thorough, clear, and logical. Thanks!
I recently found your videos Mike. I enjoy your presentation and am listening to more of your videos every day now. After a lifetime of lifting wrong but still moving decent weight through sheer determination - not technique - I applaud your efforts to get correct information out. You’ve made a believer out of me!
Thank you!
This confirmed that I was actually doing most of this correctly. Thank you! Gonna check out more of these videos.
thank you very much for all the tips. both ~15 second videos without unnecessary info dumps and long and thorough explanations like this are very appreciated. thanks for pointing out the details and answering faqs in the video itself and not in the comments
This guy is insanely knowledgeable.. and hilarious.. subbed.
So thats why i was always more of a fan of the pendlay rows. It Requires dynamic contractions of the scapulae. I unironically always lower the weight a bit more to get into a good 8 rep range, and they end up looking exactly like your "hinge" rows.
Dr. Mike is as good as it gets as far as fitness info on TH-cam goes. I always recommend RP videos to anyone asking for recommendations on how to build muscle.
The clearest cue's by far... That's such a skill in itself.. Not a wasted syllable and still room for a little dry arse sarcasm.. Hands down the best all around this fella..
Great vid! Allowing the scapula to retract properly is massively beneficial 🔥
You are soooooooo precise and CLEAR....... body mechanics made easy to understand
Yet another gem. Thank you Dr. Mike! I’m doing this today fo sho
"Loved you Frank. You were great, but your back is too big" Crazy, same thing happened to me when I started doing full range of motion, Kegels.
This is the best video for Rows ever.. I have been watching guys in the gym... and now I know I am doing the right thing...
Loving the content, thanks for all you guys do
This is the best video ever on the Bent Over Row. I've been lifting for 42 years and have never been able to feel my lats in the row, that is until now. I took your first tip, stopped the video and tried it with the straight back and wow there it was, I did have latts after all! Thank you Mike much appreciated.
Feels amazing! Are you still doing these?
Thanks Dr. Mike, I'm still a noob, trying to get technique right and this helps greatly. Tip #2 kind of came natural, so that's encouraging to hear you talk about that. Thanks again
This was awesome. Thank you so much for these trakning tips. I've learned so much. 🤗
Spot on Dr. Mike, Outstanding Video
This video made me subscribe. This is what the weight lifting community needs. Thanks
The Barbell Row is arguably the best secondary exercise for the Deadlift. Using the multi-grip option (close, and snatch grip) like Dr. Mike suggests is really a good way to obliterate the lats as well as developing a better Dead. Excellent vid DM.
@@ezrapyne69 Underrated comment😂😂😂
Yeah, this truly blew up my deadlift. And imo you should really push the weights on the barbell row, it helps a ton and deadlifts never feel unsafe or lacking anywhere
45 degree back extensions are the Best deadlift secomdary excercise
Belt Squat will help your Squat, front squat can help deadlift too
And the dip is the Best Bench press helper :)
It IS better if your goal is to get a bigger back. Deadlifts are not necessary at all if want that monster look. Risk to reward ratio is not good either.
ummm hello? who the fuck are you???
- Stiff leg deadlifts
I have been waiting for this vid forever. Thank you!
Really good info.
About the ONLY informative barbell row guide I have seen on TH-cam.
All the other internet people produced total crap for this move. This is excellent and shows your experience.
Slow, Heavy, Controlled, Scalable. Unusual on TH-cam.
You are the best fitness youtuber! Great Video as always.
These are all wonderful tips
Also I love the music you guys use on these videos, it’s really good
10 years and new playlist of videos ! That’s what we want !
How come EVERY TIME I work out a muscle group I see these PERFECT videos explaining what I did wrong for the workout yesterday. Please read my mind and post the right workout instruction ahead of time. Tysm
I appreciate your channel, thanks so much for what you do. I'm enjoying the rp diet app.
Excellent back training demonstration, and practical tips, and sane advice that works; conducive to exercising most of the back muscles! I exercise this way on dumbbell rowing, and on the performance cable rowing.🏋♂
Literally the best bent over row guide ive ever seen and its been out for a year smh. My youtube algorithm needed to push this to me a long time ago
Amazing video, thanks Dr. Mike!
Dr Mike thank u for the intricate detail in technique. Massive help. 🔥❤
Excellent breakdown as always Dr. Mike 👊💪
I cant thank you enough for this channel Dr. Mike, I can finally trust gym advice from a reputable source that's also jacked.
To get a really f*cking huge back that onlookers will admire, you must watch this video. Thanks for sharing Dr. Mike.
Love the section of the pull this always was a mystery to me where to pull to
How the hell is this information free, what an awesome resource, thanks Dr Mike!
Dr Mike's approach to strength training and anatomy in general is awesome. No BS or fear-mongering, just common sense backed up by a complete understanding of biomechanics.
This was helpful Dr. Mike. Thanks.
Great advice! Thank you!
I needed this. My new cycle starts in a couple of weeks and I will be reapplying this exercise.
Lol loser
Steroids are bad!
This guy knows exactly what he's talking about. Thanks a lot
this is my new fave fitness channel
Instant sub, I am a trainer and some of these queues will be SO USEFUL
4:40 absolutely makes so much sense!!!!
excellent breakdown of the movement!
First video of yours ive watched and man you got a subscriber, not only imformative but absolutely hilarious
I like this series man, very informative.
Dr. Mike brings quality entertainment every time
changing grip width to adjust to your needs is best advice
I like dumbbells for rows, more options for manipulating multiple dimensions of the move and trying different paths while allowing me to retract and pull back more. Certainly heavy barbell rows are also a good idea, but it's nice variation.
dumbbells are good when you're already progressed, but barbells are where it's at for the beginner, cause you'll get an even ROM and overall muscle memory of how it should feel.
@@JAMMERHAMMERI think it differs for everyone. There’s really no universal “better” exercise
@JAMMERHAMMER I needed to start with dumbbells to actually figure out how to get my traps to activate. Tried barbell all the time before that and had no clue what the exercise was supposed to be working lol
thanks man. this video is really going to help my progress
Dr. Mike you're the best of the best.
I appreciate your discussion of the variations hinge and lift point. I am starting a lifting program after not doing and serious lifting for the past 30 ish years but after 50 I noticed serious muscle loss. It’s been so long I worry that I’ve forgotten how to do it but your videos really help with that. Thanks for putting these out there.
Good luck sir
Thank you for this video. Very informative!
Thanks DRM. You are the bestest.
Great video! You covered a lot here! - very helpful.
I'm older, in my 50s, when I started lifting in my teens I connected well with the BB Row. I tried everything you mentioned in terms of plates - 25s, 35s, 45s and underhand. I also, thanks to Arnold, tried doing them standing on a bench. All great! Shoulder Width typically works best for me - average I think.
Interestingly, however, it's a different story with DB rows! I'm a stickler with technique and if I use the typical neutral grip I can't seem to feel my Back. It wasn't until I observed Lee Haney use a prone grip ( barbell grip) that I experimented with and connected better - even better holding the DB at a 45 degree. So, as you stated you do have to experiment and figure it out for yourself. We aren't just a bunch of muscle heads!!...LOL.
Btw, there is a TH-cam channel called: Natural Gallant Bodybuilding. His motto is: "Train the muscle, not the joint!" You probably won't like his ROM but he makes a good argument. Would be interesting to get your critique.
I absolutely laughed by gains off with 4:53 ! This video motivated me to give bb rows another shot. Thank you mate!
Huge class and help. I'm 42 and I'm doing a home workout, designing it has been difficult but it's been two months and little by little I have been adding or substracting exercises with a mix of calisthenics and gym focussed work out. The back and calves are my difficult focus points, so this video fixes half of it and Tomorrow I start with Back day with your teachings. Thank you so much!
Pull up, inverted ring row,row and one lower back exercise and you are done.
Now you are the real trainer and just by watching your videos, I realize how many people on youtube are teaching the exercise wrong. I see most of the people touching their neval and when i try to do that its impossible and I don feel the back at all but when i tried your method, even if I use just the bar I feel my whole fu*king back.
Im glad ive done it right from the day i started doing them. Awesome video
Great video really like this new vibe
In a mellow mood today Dr Mike
I love watching your vids , funny and educational
really good info here, thanks for putting this stuff out for us rookies.
Thanks, Mike. This is one of the few exercises I have an inordinate amount of difficulty isolating. I always, always, always feel it predominantly in my trapezius. My trap development is also exaggerated, which leaves me to believe I've been using poor technique for a long time.
This is great info! Thank you
Much appreciated Sir!
Lovin this new series! Back day is tomorrow so imma be using these tips for sure!
Golden information.
*What a coincidence, I was searching for a Barbell Row video from you guys yesterday 🤣*
You crack me up with you descriptions, Dr. Mike 🤣🤣🤣🤣
This was really helpful. Cheers
I hip hinge like I am sitting. Shoulder with legs, flat back...parallel with the floor, and as I pull I get into deadlift position and pull....touch a tad over my belly button..my body type lets me do this....I put my hips back so far I make believe I am sitting down. Sir your content guides me and I really pay attention since turning 50. Thanks Doc
Honestly for me switching to a camber bar was a game changer when it comes to bb rows.
Smith Machine Bent over rows are a really great for stimulus/fatigue ratio.
Personally I like to do lat prayers to get those pumped before going into my row. Then super setting wide overhand grip rows with narrow underhand grip rows.
You’ll feel like a ninja turtle afterward, with the back pump that will have you questioning your humanity.
I cant get behind the smith machine. Free Weight makes so much more sense, cause you also hit the stabilizers.
@@JAMMERHAMMER deep sigh. Yes you are correct the smith machine does take out the stabilizer muscles. But that doesn’t mean the free weight barbell row is the ideal exercise for everyone, or is the straight cut superior movement as you claim that it is.
Someone who trains legs the day before will have a fatigued lower back. Also a thing to consider, some people have lower back problems in general. Thus the lower back would be the limiting factor for the free weight variation and would not be able to train the back properly compared to the smith machine variation.
So before you go arguing over what movements are superior or inferior, think about the context in which an exercise is applied, and why. It’s not as black and white as you make it seem.
How are you supersetting wide overhand rows with narrow underhand rows? what's the set & rep structure for that?
@@trevormyres5315 Correct. Also the Smith version is excellent for variation when the free weight version gets stale, that's why I treat them as two different movements that can be rotated when needed. One great example would be doing them with a Barbell when massing and in the Smith machine when cutting in a slightly higher rep range.
@@floriancazacu4504 3-4 sets of 12-20 reps. I typically do 135 for straight sets. With a 1 second squeeze at the top and a 3-4 second negative with a pause at the bottom. For the super set I use 95 lbs with the same tempo. And I’ll alternate which grip I do first every workout.
Good stuff, thanks for the tips
Lmao this my kinda humor ….'Frank we don't wanna be friends with you, your back's too big"🤣😭
the delivery of the tutorial is awesome funny :D
Awesome tips!!!
why is this the best channel on youtube?
Your channel is fantastic! 💪🇺🇸🦅🫡
Phenomenal demonstration. I really love doing barbell rows and doing them how Dr. Mike recommends them is definitely the way to go! Doing them completely or close to parallel to the ground especially with a deficit while arching the back, hinging at the hips and focusing on keeping a neutral spine improves the SFR of the lift by a long way and allows your upper back to reach more closer to failure without fatiguing the lower back too much for me. It’s a great lift for overall back development. It really thickens up the upper back (lats, rhomboids and trapezius) and spinal erectors through isometric contraction. I improved a lot on barbell rows ever since I started following Dr. Mike advice and closely following his technique on this and all other lifts as it makes me feel the muscles working and allows me to better my SFR. Big thanks to Dr. Mike and his in depth tutorials of technique. I do them in a pretty strict fashion. Focus on a slow controlled descent and big stretch at the bottom and definitely pause for a second or two there. 👍💪
What does SFR stand for?
@@fredrikandersson1846 stimulus to fatigue ratio. It basically means that how much stimulus an exercise produces at what fatigue cost. For example, heavy quarter squats have a poor stimulus to fatigue ratio as they’re not very stimulative for quads because of partial ROM in the shortened position and they’re quite fatiguing if they’re done with very heavy weight. Full ROM hack squats are considered to have a good SFR because of their highly stimulative nature for the quads and fairly low fatigue cost. Keeping fatigue low is generally better for hypertrophy training as that allows you to do more work which results in more growth.
I want to come train with you when im in NY end of August. Im former NPC Atlantic States winner 2003. Im 47 and have rebuilt my physique recently. Lets go!!!
Excellent video! Thanks Doc, people are telling my back is huge!
Thank u doctor mike
Thanks mike