How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)
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- เผยแพร่เมื่อ 10 ส.ค. 2019
- If you've always wanted to boost your back thickness and back width, you need to learn how to do barbell rows. Unfortunately, most people butcher the barbell row technique (or “bent over row”). If you don't know how to barbell row with proper form, you're shortchanging yourself on potential muscle gains. Also, you're putting yourself at risk of severe injuries. In this video, I'll guide you through the barbell row form, step-by-step so that you can follow along.
The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.
There are three stages to the barbell row technique: the starting position, the concentric rowing movement, and the eccentric rowing movement. When it comes to the starting position, many gym-goers commit two mistakes. The first is that they perform the barbell row too upright - this emphasizes the upper traps, instead of the back. The second is going too low such that the back rounds; the back should remain neutral throughout the exercise.
The mistakes don't end there either. When it comes to the concentric rowing movement, many people tend to flare the elbows out excessively. As a result, they put their shoulders in a compromised position. The second mistake during this portion is letting the shoulders roll forward - once again, this puts the shoulders in a compromised position. There's a third as well: many people tend to excessively round the back when rowing; this places significant stress on the lower back.
Last but not least, there are two mistakes associated with the eccentric portion of the exercise. The first is allowing the back to round and to fall out of proper alignment. The second is simply dropping the weight - this negatively impacts your muscle hypertrophy potential.
Just remember that while fundamental exercises, like the barbell row, are great for building muscle, their effectiveness relies on how you perform them. Proper execution of exercises will prevent severe injuries and enable you to build muscle faster. And not to mention, in the right areas.
This is precisely why within my Built With Science programs, we’ve not only carefully selected every exercise included in your step-by-step routines, but we’ve also taken the time to create in-depth tutorials for each exercise. My programs enable you to build muscle as effectively as possible with carefully-chosen exercises. They also help you avoid injuries!
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Hope you enjoyed this one! Comment below what other exercises you’d like me to cover in this fashion and I’ll get on it! Cheers!
Chest workout at home using dumbbells...
Hey Jeremy I have been following ur full work-out A&B and seeing incredible results..ty..I just wanna know if I can replace exercise no 3 which is chest support row or inverted row in workout B with this barbell rows..
Resistance bands
Face pulls.
Very good work
I feel like i could land a plane easier than do this exercise correctly
It's worth the work
LMAO I was justttt thinking that as I was nearing the end of the video, like jeeeeeze
😂😂No just don’t over think it. All about the form that’s it.
Oh dearly beloved, engage your abs and most part of the form will come naturally.
Practice and notice what your body is telling you, and you will get it.
Fr this exercise I’m so trash at
Insanely detailed and high quality video, crazy how we get this level of content for free. Thanks a bunch man.
we trade our personal data for this video, my friend.
I am really blown away from the clear approach of this guy and his videos.Cant make it better!!!
Exactly. If i have seen this guys video many years ago i wont be discourage with my workout.
Ridiculous right. So good!
@@HevaNaisdey my friend, if you communicate with personal trainer through dms or a website you are trading your personal data too. Its a lose lose situation
Seriously, the graphics, editing, and thorough explanations make a world of difference between this video and others that go over the same exercise. Well done. I'll definitely be coming back to this channel for more advise.
shut up and stop complaining, finally we get some good, free and educational content and all you can do is complain? i would suggest that you go somewhere else with that additude. kids nowadays...
@@baybay519 ....What? Did you even read my comment? I said "Well done. I'll definitely be coming back to this channel for more advise." I complemented the guy.
Sergio Kelsor yes i read it, not everybody knows that your comment was sarcastic, but i sure do buddy 😐
@@baybay519 Looks like you got me partner....
AthleanX is superior.
4:09-Set up,
don’t round back or start to high, have neutral back
5:05-Row weight
Narrow grip- Bar touches belly
Wide grip- Bar touches sternum 45 degree angle
Pull shoulders back don’t let them fall foward
6:37-Going down
Let scapula relax and control bar
💪
👍
Momooolooo
Jesus loves you w
Narrow Shoulder width
Love that 'Ding' noise that you use. It reminds me of being on an airplane... something I miss 😏
holly fucking shit i was just thinking of that lmaooo, when they turn the seatbelt sign off
😏😏😏😏😏😏😏
It was cool at first but started gettin a bit annoying 4me never been ona plane maybe if if have id like but yea lol
Think its fair to say that out of all the fitness youtubers, Jeremy has the most informative and clearly explained videos. No bullshit or talking for the sake of talking, just straight up facts. Really appreciate your work man.
Also Vshred he does a good explanation of workouts as well!
Athlean x by far the best
xLoganx Wolverine he copies athlean x
@@thephoenix7090 hmm..
xLoganx Wolverine people know
I really like the Plane Seatbelt Sign noise that plays every bullet point
Jeremy, could you do a video explaining type 1 and type 2 muscle fibres and the necessities of training both types of muscle fibres. Does it affect the strength/size of your muscles? Benefits of explosive training? How to integrate explosive training into weight training?
Most importantly, your videos are very informative and I always recommends your videos to my friends who are new to the gym. Keep up the good work Jeremy!
Absolutely
yasssss, this is absolutely needed
Shannon Billows I appreciate this very much, however I am wondering weather if by training both types of muscle fibres evenly will you gain strength and size .
Following...
Yes
I've bee rowing incorrectly for so long. Now with this high quality explanation I have insanely improved my technique, for the very first time I felt my back working really hard. Thanks man.
Ikr. I always thought you were supposed to bring the bar to your chest. My back feels so much more engaged now lol
@@africanwarlord5946 Shouldnt you do that if you want more upper back?
@@africanwarlord5946 Shouldnt you do that if you want more upper back?
@@bananagun6598 yep and rear delts
@@bigpp5940 oh, ok cuz I have many exercises for lats/middle back but few for upper back
I was doing this exercise with a very light weight in front of a mirror, making sure my back is straight and my lower back felt like it's get worked too much. I now realize I wasn't tensing my abs.
What an insanely informative video. Seriously one of the best fitness channel out there. Kudos to you Jeremy. Thanks for providing such level of content for free to us.
Could you make a video on static stretching?
Yoooo big fan nesty!!
Yoooooo the one and only, are you also trying to get 99 STR in RL?
Yooo
Y dont u respond :(. Ur people need u
ayyyy buying gf
Jeremy, thank you so much dude! I've been struggling with these so much, so easy to overload the weight and let other muscles take it over. Can't wait to implement these tips tomorrow =]
I've been treating my scapula pretty badly before I watched this vid, thx for pointing out the mistake and help me improve 💪🏼
Dude is like a character on a video game, some amazing editing skills and narration
You're easily one of the most informative and helpful fitness TH-camrs out there. Love your videos bro. 🏋️💪
This is what we called a tutorial. Jeremy you are the master of all tutor. Thanks alot. Very helpful. Waiting for every single workout tutorial like this from you 🙂🙂
I don’t know how I would do any exercises properly without videos like this! Thanks man! 🙏🏻
Hands down best fitness channel when it comes to detailing form. Kudos Jeremy!
Thanks for making such kind of videos man!!
Honestly mate it is crazy that you do these videos for completely free this is an amount of information not even a personal trainer would provide you with. I am glad I found your channel and will keep following you
Your videos are so detailed & well designed to tackle common workout mistakes. Hands down the most helpful and inspiring workout channel!
Thanks for covering this exercise, I’ve been meaning to integrate it I just didn’t understand the form.
Hey Jeremy. Great video. Awesome seeing you at Sportchek again!
I love watching your tutorials, they're comprehensive and are helping alot! Keep it up!
Dude, top-tier details and visuals. This is what I was looking for, all the other videos from other YTers were lazy, no graphics, missed some key details, and never even bothered with the step by step. Well done, I rarely post on workout vids, but I was just stunned at the level of detail in this video.
Waaaaaay more detailed than I was looking for lol. Got the job done thank you.
Technique Tuesday already, oh boy!
I have been searching for SO LONG for the proper antagonist to the chest dip. Rows are just such a wide category, but the supinated narrow grip bent row has to be exactly what I am looking for. Thank you for allowing me to finally figure it out.
This guys is amazing...by far the most detailed and accurate information on TH-cam...clear information for all types of individuals...I have corrected all my previous form errors through these videos..simply the best
I love how he accounts for taller and shorter people and using a bit wider or narrower grip depending on your size. Truly great advice and great video I love barbell rows
Jeremy, I don't watch as much as i should, but when I do you always have good quality videos--regarding the science, mechanics and content. I will start watching more.
👏👍
So far, yours has been the clearest and simplest explaination for this super simple and highly effective exercise.
Thank you.
the fact that to show what not to do, they have to do it the wrong way (???)... respect man.. you got my respect.
The new animated images are great, you have some great production value on your videos, not just great content.
Please do one about/that includes shoulder training using cables in detail
One of the best vids on how to row.
Really helped with my form, can finally feel the exercise where I should. Was constantly getting pain in the front of my shoulders. Thanks
I wish I could do double likes for this explanation 💪
One of my favorite exercises. Thanks for the tips!
Love all of these videos. They are so helpful to get proper form and do these lifts correctly. Thank you man!
Great Video! The graphics and editing make such a big difference when compared to other youtuber's tutorials. Thank You!!
Out in the TH-cam gym instructions videos, this man's videos are the most detailed, visually clean, verbally to the point. Mad respect.
You explained it so well. Great job on the video. This is my favorite exercise by far. I'm strong when it comes to pulling but it's the getting used to doing the exercise right that has helped me with the bent over row. Good tip is to also use the preacher curl bar. Easier on the wrist and elbows plus feels better to me some how
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😭😝😉🤨🥳🙂
Oh man you're a life saver. I'm a beginner and all the important bullet points for injury free workouts are just amazing. Thanks mate
Best workout/nutrition channel on TH-cam. Concise and informative. Thank you.
Thx love this series ! very helpful as someone who has recently started goingt o the gym and doing the main compounds
A much needed tutorial! Can't remember how many times I see ppl at the gym easily butcher this move, and even with clients I have trained, I've noticed it can take a little while before this movement pattern becomes ingrained.
Highly detailed and well explained. This guy deserves way more credit 👏🏼
You're a straight genius, thanks!
Damn is Jeremey watching me work out? Lol Seems like every work out I need more work on and more information on, he posts a video on better techniques. Thanks a lot brother. Keep it up!!!
Tips for self:
-feet slightly wider than hip, but narrower than shoulder width
-taller = wider stance
-optional: point feet outwards to give preferred comfort
-bar lay over mid foot-toe
-grip bar just outside knee width
-wider & overhand grip = easier to pull to sternum, works traps & back, allows wider elbow flare
-narrower & underhand grip = easier to pull bar lower, works lats more, tucks elbows more & works biceps more
To start:
-deadlift bar into position while keeping back neutral
-push hips back/ out while going down & slightly bending knees
-STOP if hamstring flexibility prevents further motion or if u round ur back to reach lower -> instead, widen stance & grip
-more parallel to ground = more range of motion, BUT do what's comfortable until u get form down (b/w 15-45⁰ is normal)
-avoid being too upright (works more of upper traps, rather than back)
-avoid straining lower back (fix starting position and height & width)
-keep core TIGHT AF (you'll notice that wen u do it right)
-drive elbows up/ back til bar touches sternum area (hard bone mid chest)
-squeeze shoulder blades together
-keep chest up/ aligned w head & backs & hips
-don't row shoulders forward wen pulling -> instead, lighten weight & focus on pulling shoulders back & squeezing shoulder blades together
-controlled descension & don't be lazy w form
This is the only row tutorial a lifter need ever watch and learn from. Simply excellent presentation and instruction.
Sublime visuals. Clear spoken instructions.
Dudeeee! I literally just started to implement bent over row to my workout. Perfect timing. Anyways can you make a video about rest days workout for muscle growth? Thanks
48hrs max.
@@Tbcz 48 Minimum lol not max
@@CH-kd3rz i did that comment like 4 in the morming bro was tired af 😆 u right though
@@CH-kd3rz Actually you only need 24 hours of rest for a muscle group, 48 hours is not the minimum. One more day certainly wouldn't hurt, but not necessary for 48 hours rest for every rest period, depending on what you work out and when.
Lance Browning 24 if even that, rest days are so overly explained as necessary. Your body will tell you, but odds are you’ll be fine no matter how much rest you have. But yes standard is 24-48.
8:00- this one's golden.
I've been struggling so much with this exercise, this breaks it down so well
Tysm for keeping on showing the proper form and not the correct form and other alternatives. This helped so much
Having just started an exercise regimen, this is a massive help in understanding what I need to do. Thanks so much!
Dam , editing is in another level 👍
Amazing video... clearing all doubts about the exercise
From someone who has done alot of lifting (but still has plenty to learn), this is awesome content! Well done
Wtf! I'm ACTUALLY doing barbell rows in the gym right now. And this pops up after 1st set. You're a psychic God Jeremy
Holy shit... literally me rn as well wtaf
Shouldn't be on your phone while at the gym.
@@komaddog why? If im resting 3 to 5 minutes how is using my phone a bad thing lol
So dumb. So fucking dumb.
Google is watching.
Man was just searching for a proper Back Row form in your channel. I wished i procrastinated even more and hadnt exercise a bit earlier lol 😂
@jeremy I legit rewatch this to refresh the consistency in my training and your videos by far help me coach my clients so easily.
Love the detail! Knowing the why always helps you remember
Perfect timing man! I've been trying to perfect my full body routine lately as I'm just getting started (again) and I've decided that my back needs to be a major focus especially since I'm using a home gym and don't have any cool machines or pulldowns
Don’t need pull downs, pull ups are far superior I’d focus on weighted pull ups and bent over row those are the only back exercises you’ll ever need especially if you do pull ups with good form pulling your chest towards the bar. Pull downs are trash if you ask me.
@@bigt1013 Good advice if you can do pullups. Even in the best shape of my life, weightlifting on the high school football team (strongest kid on the team) and doing two-a-days, I could do 3 pullups, max. For most of my life, I've not been able to do any. The barrier to entry with rowing is lower, but the technique is harder.
@@Swenthorian Same when I was in hs I couldn’t do pull-ups for the life of me, but was relatively strong otherwise. Once I started training again I focused on pull ups, and would do 5-10 sets of as many as I could. Eventually I got to 15 body weight and added weight. I started at 4-5 the first day I did them again and it felt extremely hard, but eventually they get a lot easier.
Please jeremy can you do a video about mind connection exercices specially on chest and back 🙏
Wow. I've never seen such detailed exercise tutorials.
There was not a single question left unanswered in the video. Simply superb 👌
Nah doing ego reps of pendlay rows is the best back exercise.
@@Adam-ch2hq maybe nothing
Andrei the Llama Strenght/Power training vs Hypertrophy training...little to compare
Y’all it was sarcasm 🤦♂️
Andrei the Llama my comment was assuming you were being sarcastic.
Don't know what your definiton of "ego reps" is, but contrary to popular belief, pendlays will work your back just as bent overs + they are much easier on lower back
Great video, but the bell sound got kind of annoying after a few minutes
Serge true
Thought I was on a plane ✈
Darren “The emergency exits are here, here, here and here”
Stop complaining
don't make me notice things
I love how detailed this is!! Thank you so much for doing this for a newbie like me lol
Producing this kind of detail-oriented videos making your channel epic and unique. thank you
Jeremy, why did you recommend doing Chest Supported Rows instead of Bent-Over Barbell Rows in your science based back workout?
I'm not sure about the back workout video, but in the science-based upper body he recommends alternating between Chest-Supported Rows and Barbell Rows for each workout.
From his website: I’d personally suggest using a chest-supported horizontal row in this workout since it minimizes the involvement of the lower back in the movement. This is because research shows that back exercises that involve less lower back involvement often provide better upper back activation. And since your erector spinae has already gotten a good workout from the deadlifts performed earlier, let’s just say that your lower back will thank you!
Just opened TH-cam to learn barbell row . Found this thanks.
Great content, man.
Effective and concise, as always.
Keep it up.
this is the detail I was looking for, thank you Jeremy
One thing that I think you have overlooked in the past is that, "muscle activation" does not mean "muscle growth". It only refers to the amplitude of the neural potential (voltage) applied to activate the muscle and it very much depends on where in the range of motion (RoM) the muscle is working (as well as the load). For example, when a muscle reaches near the end of RoM of the limb it is attached to, it will typically will have the greatest activation. This only meas the neural system is working very hard to make the muscle contract further.
This is the reason standing back kick has the greatest activation for the glutes. Because it is very much at the end of the RoM. But you don't see many bodybuilders do it for growing their glutes.
Why not mention the pendlay row as a great alternative. More friendly for lower back after heavy squat or deadlift sessions
because most people dont have the proper hamstring flexibility to perform a pendlay row correctly
The quality of this video is crazy high. Tysm 🔥🔥
Easily earned another Subscriber! The detail is exactly what I've been looking for!
0:47 muscles worked: lats, mid/lower traps and rear delts.
Tweaking grip changes which muscles are emphasises.
1:27 Setup: place feet slightly wider than hip width but narrower than shoulder width. But experiment and do what's comfortable (you can also rotate foot outward if that helps).
Bar should be over midfoot. Grip the bar just outside width of the knees, experiment slightly wider or narrower. (wider = bar goes higher to sternum and elbows flared out which emphasises upper back muscles) (narrower = bar goes lower to belly button and elbows tucked in which emphasises the lats).
Mistake 1: Don't grip too narrow or too wide.
3:50 setup into starting position: deadlift bar into standing position whilst keeping back neutral. Push hips out whilst lightly bending knees and lowering the barbell down. Stop at point where hamstring flexibilty limits you from going down further without rounding your back. Most people will be able to do this between 15 to 45 degree angle. Gradually you will be able to become more parallel to the ground to have a greater range of motion.
Mistake 2: Avoid performing the move too upright > 45 degrees. Avoid going past your end range of hamstring flexibilty by getting too low to where your back rounds as a result.
5:05 Row up (concentric): Contract abs and row weight up by thinking about driving elbows up and slightly back until bar touches (Narrow grip- Bar touches belly)
(Wide grip- Bar touches sternum 45 degree angle). As you row up, you want to squeeze your shoulder blades together to stop shoulders from internally rotating, if you're having trouble with this you need to lighten the weight.
6:36 Row descent (eccentric): Contract abs whilst contracting weight back down. As you lower weight let your scapula protract back out rather than keeping them squeezed. At the very bottom, when the arms are straight, contract the triceps to minimise biceps involvement for the following rep.
Mistake 3: Avoid letting back round as you drop weight. Avoid letting gravity drop the weight, it's better to control the eccentric.
7:39 Extra tips: It's okay to do lower weight higher reps (10-15) if you feel it better in your back that way. If this is too demanding on your lower back then you can modify it by performing it off a rack and rest the barbell on the rack after each rep.
Great video, HATED the bell sound every 5 seconds lol
Wow wow wow, This video is so much detail and teach us step by step by showing as Chart, point, arrow and angle, so insane !
Thanks put my back out so many times doing this I will now try apply the correct technique
I could probably back a semi truck out of a parking garage easier than doing this workout properly
Can anyone let us know some good exercises to strengthen lower back ???
Gettin to that age when it starts tweaking with pain.
Do some hyperextentions. Also you can do deadlifts but instead of lifting from the ground, lift from the hooks. Place the hooks at the squat rack just below your hands when standing. Lift from there, step back about a step or two, then start by lowering the weights just over mid point on your chins and the come back up and repeat. It's a whole lot different feel than picking it up straight from the floor and easier on the lower back. You can use dumbells also. And make sure you do alot of stretching g before and after.
AGREED
Very thorough explanation - thanks for posting!
Has to be one of the clearest well put together training video on youtube. Well done!!!
Jeremy fans like here
My guy said "Maximal growth" smh
Glad I watched this. I started a 5x5 program today and realized around set 3 i wasnt doing the right row I was doing an upright row instead of a barbell row no wonder i only got an upper trap burn. Thanks for the information.
Thank you for the video! I've been struggling with rowing and suspected that it was a form issue because my shoulders were so sore afterwards rather than my back. Now I can see what the problem is and I'm looking forward to using these tips next time I row!
I just don’t feel the activation in my back when I do these, only in my arms. Anyone else experience this? I’m a beginner
You'll feel it as your back develops
Reduce the weight, think of using ur hands as a hook and pull from ur elbows to activate the back more.
I can’t really feel shit when I do this workout
I feel you bro, you need to be almost if not, completely perfect in order for this workout to take effect
same, my arms give up before i feel back muscles work
It’s all about mind-muscle-connection, try lowering the weights and squeeze more the back, go for large ROM . Remember that form > weight
I think about pulling my elbows as far up as possible and squeezing at the top
If you don't have muscle already built up you're not gonna feel much. Doesnt mean its not effective but people who are already muscular work out better precisely because they can feel their already developed muscles moving and can target them more effectively.
This made my row exponentially better thank you!!!
It's like I'm addicted to your channel man. Always come back to it to learn something new every day.
this doesnt explain why goku never beat vegeta....
He wasn’t rowing hard enough