How To Barbell Row: Programming & Proper Form
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- Learn barbell row (pendlay row) proper form in this complete guide, that covers programming, why you should barbell row, and correct technique (including avoiding common mistakes).
The barbell row allows lifters to train the muscles of their upper back, biceps, and forearms (grip). Done in the manner we typically perform and program them, the movement is explosive, allowing for more weight to be lifted than the typical, slower bodybuilding style.
The barbell row is a great accessory movement to the deadlift, and can be used as an alternate or in addition to training the chin-up. It's a great "upper body pulling" exercise, and is added early on in a lifter's program to provide additional pulling volume.
Take the same stance as your deadlift. Instead of placing the bar directly above the middle of the foot, stand another 1-2 inches back. If you divide your feet into thirds, it's at that forward third line.
Bend down and take a grip that is a few inches wider than the deadlift grip. This often equates to about a hand width outside the knurling, or roughly the same as your bench press grip.
Use a double overhand grip. While some like to perform these with a supinated grip to enable the biceps brachii to contribute more, we recommend against this because of the risk of tearing the distal biceps tendon.
Squeeze your chest up without dropping your hips to set your back in normal anatomical extension, and then pull explosively into the upper abdomen. Setting your back and then the pull happens not simultaneously, but in quick succession.
Set the bar back down on the floor after each rep. Then, squeeze your back flat again, and repeat.
Ensure that the bar returns to the correct position. You can adjust the bar forward or backward if you need to.
Your hips will be high (roughly same height as deadlift) and your knees will stay bent.
If you raise your chest or open your hips, you're cheating the movement. Your hips should be at about the same position as they are during your deadlift. This cheating is called "English."
If these get really heavy and you're a more advanced lifter, you may prioritize the weight and continue doing the movement. Some coaches and lifters like this, but you should be able to do them strict at a light enough weight.
If the weight is light enough to perform them in a strict manner, then don't cheat the form.
If you perform a linear progress where you lift 3x a week and deadlift every workout, then the barbell row typically replaces the deadlift on Wednesday to provide a light pull day or alternate barbell row and deadlift.
Start conservatively with weight. There are two typical progressions with the row.
You may start with 3 sets of 5 and add 5 lbs each workout. Once you can no longer add weight, you reduce the weight and increase the volume to 3 sets of 8.
Alternatively, you may start with 3 sets of 8 and add 5 lbs each workout. Once you can't do 3 sets of 8 you can begin reducing the reps (3x7, 3x6, etc.) until you end with 3 sets of 5.
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0:00 Why Rows?
0:39 Overview
1:36 Step-by-Step Instruction
3:18 Don't Cheat (Minimize English)
4:00 Adding Rows to Your Program
#barbellrow #pendlayrow #howtobarbellrow --------------
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Have you added barbell rows to your program? Let us know if you have questions about rows--and when to add them--below.
Hi I do the novice program I didn't know that I was supposed to do the bent row thanks
@@jeffreybabino1411 Thanks. Yeah, depends on how you start the initial program (different way) but an upper body pull like this, chin-ups, pull-ups, or lat pull downs are good to begin with or add once you get used to the big 4.
Ok thanks I will start to do this thank you
Hi Matt I have added the barbell row to my workout thanks
@@jeffreybabino1411 Awesome - get that upper back strong.
This is a top notch video.
I learn new technique here. I'll try it next week
Thanks so much for this video. I've been rowing wrong for years!
We prefer this over the slow, controlled, bodybuilding style. Can do lots of weight!
Always excited for these vids!
This is great. Thanks. I have been doing them incorrectly. Now I can practice them this way.
Awesome.
You're a fantastic teacher.
Thanks for the comment!
Elaborate. To the point. Awesome video.
Excellent
great video. love ya'lls stuff. pendley row is what I would call this row.
I'll try it the my time I do DL's... My only concern is it could lead to lower back problems if done wrong...
Love your videos. How about a video demonstrating Yates Row? I prefer it over the BOR any day, but have never seen a good technical video guide on it.
Thank you
Thank YOU.
Does your back need to be flexed at the starting position or could it simply be relaxed and end up where it may?
Relaxed and end up.
Great video thanks
Thank YOU!
No thank you
@@jeffreybabino1411 No, thank you
Y'all really doing the Power Clean dirty.
LMFAO
I have heard elsewhere that this row should match one's bench press in terms of both the weight used and the width of the grip on the bar. Do you concur with this?
It's a good goal for most people and a "rule of thumb." Like all rules of thumb, it's not a strict rule.
I use barbell row in my deadlift varmup, If i wil varmup with 60 kg the i do a sett of row right afther same with 80 kg. When chosing a pull on no deadlift days I rather want to do pullups. traning row in deadlift varmup will prime the lats for deadlift.
Can you guys do the dip since you've done chinups?
We have a Gym Shorts coming out on it relatively soon, but we will certainly consider a longer dip video.
Her wrists are horribly bent. I had hoped you would mention it. Would love to know what the fixes are for bent wrists.
If I'm doing NLP . 1 day would be power clean , the next Chin ups and the next one deadlift.
So when should I be doing rows? Thanks :)
The barbell row comes into play after you finish LP. When you need to add more deadlift volume. Once progress slows/plateaus for the deadlift add the barbell row as an accessory lift. Hope this helps.
@@Heavyork thank you very much
If I do weighted chin-ups, wouldn’t I be too fatigued for effective barbell rows? Also when would you program in weighted dips? Would dips be the same day as weighted chin-ups as well?
All these really depend on what program you're on.
Probably do weighted chin-ups one day, rows another OR focus on chins for awhile and then come back to rows.
For dips, typically intermediate lifters. This is typically more of an accessory lift, so after the bench & press & upper body pull lifts, BUT some may prioritize this more as a main lift. Either is fine...depends on your goals.
Hi! I watched this video and I found the movement of pulling the barbell up to my abs without bending my knees too much and hitting them with the barbell almost impossible.
I tried higher hips, but I just couldn’t bend my back far down enough to reach the bar that way, I ended up having the bar really far away and pulling it up to my chest instead. I got told by other people at the gym to straighten my back.
My back now hurts from having it arched like you said, so after watching a few other videos on youtube, almost everyone says to keep the back straight, and just move the bar down as far as the arms reach, never letting it go until the end of the set. That makes much more sense to me after trying this at the gym.
My question is, is there as specific point of doing rows like this? Why do you say to round the back? And what do you think of what seems to be the more “standard” form? I’m asking this since I really like this channel, much more professional than so many other weightlifting videos, and has helped me with form on many exercises. Thanks.
More standard form is fine. Purpose is to do more weight, so this is more of an explosive row. Doing the more standard row is less weight, but more time under tension. Do it the normal way - that is fine.
@@BarbellLogic OK, thanks for your quick answer on a 4 year old video! Not often that that happens. I guess maybe i will do standard form form for a while, and try doing this after getting more used to the movement. Thanks!
Thank you 🙏👹🏋
Thank YOU
Ed Coan is a proponent of some (but not crazy) momentum/cheat. It's not bodybuilding so I don't see why utterly strict form is needed.
I trust Mr. Coan!
With GUSTO
What angle should the upper arms be to the torso?
This will depend on lifter anthropometry and how long the lifter's upper arms are compared to their forearms. But, aim for vertical forearms when the bar is touching your torso. That should help determine your grip width.
Thank you!
My concern is the bar hitting my knees I pull the bar up off the ground . It’s happened to me numerous times
Your hips are too low
Ive never seen a pendlay or bent over row being done with a flexed back like that at the beginning. I dont see why I cant just keep my back/torso parallel and flat the entire time?
You can
What about supine grip
@Kiln Strength
Lol appreciate your response.
Brothers in iron
What about grip? Rip’s video is with supinated grip.
When you get heavy, you don't want a supinated grip to avoid bicep tears.
He addresses this in his video. He likes to do supinated to get in a little bicep work since he normally doesn't.
I like to use opposite of whatever is used on the vertical pull (chinup or pullup)
Barbell/Pendlay Rows the day BEFORE deads, yay or nay?
Nay. Program them either after deads on the same day, or at least 48 hrs before deadlifts.
Why do you consider rows an accessory lift not a primary movement? I agree that they are 6th.
@Fred Tedason yes, sir.
Pendalay row?
Yes, Pendlay row
Isn’t that basically a Pendlay row??
Yes, just a different name for it
I hit my knees when i row fuuuu
Higher hips sir.
pendlay row?
yes
gotta have that supine grip
Bro Dale Says Negative. Supine grip DOES use more muscle mass but seen way too many bicep strains/ tears.
fair enough
Most trainers do not recommend that the back be rounded but straight. please clarify
The back is only rounded while setting up, prior to the lift.
Putting the back into 'extension' prior to pulling it from the floor is the 'straight back' that most trainers are talking about.
very beautiful babe
Well, I can't concentrate to the workout, sir.
What’s her name she is cute
Really, this is your comment?
@@BarbellLogic what do you mean ? We are curious beings . Are we not allowed to ask questions . Would you rather have me asked why is this fat guy giving advice about training versus working on his physique by lowering his bodyfat so that he looks the part ?
@@robbyx6846 If you are curious, then you can find her name without us giving it out.
@@BarbellLogic you are making this way more weird and complicated and taking it too seriously . You are a stiff personality
Been waiting for this! Thanks guys
That's cheating!!!! Enter: power/cheat row.....