I had been doing these with my knee on the bench for years. It never felt right, was never satisfying, and was always my least favorite exercise. This method feels much better. Thanks for the tips.
Exact same experience here! This video was super helpful. OTOH while this form looks much better for my spines, I'm a bit worried about my writst (the one on the bench)...
@@junhowon1 You can use something a bit higher or incline the bench a bit. As long as you're square, neutral spine and using the right muscles to lift you'll be fine.
I know this video is old. But I've been out of shape and over weight for more than half my life. Started working out consistently about a month ago. I've noticed a huge change back in May I weighed in at 252lbs. I'm now down to 227 as of this morning. I've actually started noticing muscle gains finally. These youtube videos are a life saver for me teaching me proper ways to workout.
The videos are indeed. You can hire a personal trainer who can probably get you going right a little faster but ultimately these videos help you achieve the same and save hundreds per month. One trainer i enquirer about quoted 1 hour per week at 400 dollars!
Two important things I noticed are: 1. Make sure that the forearm is loose, always 90 degrees from the ground, not from the upper arm - you don't want to lock the elbow, just let the forearm hang loose 2. When moving down, extend the arm as much as possible, as if you're trying to reach something on the ground for full range of movement
I have watched dozens of how-to videos and you are awesome! You get right to the point without a lot of unnecessary talking. Your instruction is easy to understand and extremely helpful!! Thank you!
Knee off bench Feet knee hips square Hips below shoulders Head relaxed and straight Tighten shoulders before each rep Lower back no rotation On way up lead with Elbows
Bent rows are one of the hardest workouts in my opinion. If you’re pushing the weight (with good form), you’ll feel absolutely beat after. Such a good workout!!!
What a better way to get this done. I seriously never liked the “knee on a bench” way. I have seen this exercise done many times but this way feels the best!! Thank you
@@ELIDOTORG do you guys know how high to put up the weight, cuz Jeff pull it up where his elbow was about 90 degrees and these guy are pulling way past. Which one is right?
So glad I watched this. I've always done it with one knee on the bench and much like another lift (the upright row - stopped doing that years ago), it never felt anything close to natural. I'll have to lower the weight substantially but i don't care, I'll be doing it this way from now on. Thanks guys.
Either way is correct as long as you don’t twist or yank...nice slow controlled movements. I put my knee on the bench and keep my head up looking in the mirror to stop from twisting and start and stop at the right range of motion.
Thank you for this!! This also will help the vast majority of people who have imbalanced hips. I’ve always found it harder to not rotate while using the leg back form.
If you are doing triceps . Yes knee on bench outside foot in the end of the cross member . Zero shoulder movement straight pull as high as you can but not moving the shoulder then back down . Its not a big movement if done with discipline and it works great
Nice video. If you want to get the form right and use the right muscles, just imagine there's someone behind you and you're trying to elbow them in the face :)
very useful, i needed something to work my back without putting stress on the ac joint due to an injury. i'll miss my pulldowns, chinups and pushups tho. at least until i get given the green light to resume those by my physio
my god this is so much better than that kneel-on-bench version. I could never control it properly, I can focus on using my lat way better with this, thanks!
Legit just felt what lat activation is supposed to feel like. Thanks for this video!! Was doing the first method and I felt like it was just working the wrong muscles.
idk i prefer the bench but you did bring up some good points, which is lead with your elbow not your bicep/tricep, and avoid torsion of the lower back..
A very important question- While doing dumbell rows,barbell rows what should be my spine position ? Should it be little anterior pelvic tilt or simply neutral ? I have seen many people doing back exercises with an arch in the back (like anterior pelvic tilt ). So my question is the spine should simply be in neutral position (straight) or should have an arch like position ?
After so many years of doing this. Today is the day I found out I was doing a bicep movement. No wonder it always felt weird. Did it this way and felt a total difference
This doesn't look like its going to turn out very well when you start rowing heavier weights. If you have an absolute TITAN-like core, than perhaps. I Just don't see how this is fully isolating the muscle group you want, and it looks like it is going to mess you up the heavier you lift.
there's nothing really wrong with the knee on the bench... if you notice any pain of discomfort, just change. People always try to come up with new forms like it's a revelation and the new thing on the street. As with every exercises, just make sure no other muscle take over (retracting and lowering the scapula for some exercises for example), make sure your back is not in a vulnerable position and try to emphasize the movements the muscle you're trying to work are for, squeezing at the end of the concentric portion and going slower during the eccentric portion. Then everyone is fine.
No offense but your comment is ignorant. A hernia is not something that slowly develops over time (in most cases). You can be perfectly fine one day, and randomly your inguinal canal tears or get a hernia from having one knee on the bench. It’s 100% true!! I know what you mean though, people are always trying to fix something that isn’t broken... but you chose the worst possible example to pick on. I’ve never had a hernia/tear from this exercise, but it’s singlehandedly affected millions of lifters over the course of their lifetime.
Hey, guys. Really hope you can help: In the past I could do DB bent-over rows with up to 30kg in a hand, without any discomfort in joints/tendons, and was able to keep working out such for multiple years. Recently I restarted working out, starting with very light weights, however got shoulder pain which is kind of like rotator cuff pain, but somewhat different. The difference between how I executed the rows before and now is: Before: pull the weight almost straight up to my chest/armpit. Now: pull the weight in an arcing fashion with elbow tucked in close to my torso, moving back and up, so as if pulling the weight towards my hip. Been researching this but couldn't find any reason why executing the move with tucked in elbow pulling to hip would hurt your shoulder. Could anybody please help? Will be insanely grateful in advance and thanks!
Just keep working out in the right form. If you feel any discomfort during any lift try to fix your form or lower the weight and if you think you got any injuries from lifting/injuries from past accidents outside from lifting then get it checked in a hospital. Hope you get back into lifting soon man good luck
Warm up for shoulders/rotary cuffs before workout. These guys involve there biceps far to much for me. I find bring the elbow up in a rowing motion rather than a pull with the arm which engages the bicep more
The problem is, if the bench has a a long standing feet or low ones, fixing your back position and knees will be a little bit challenging also if someone have short arms
I think il try this style of row, ive always liked the old/improper way. I didnt like some of the other new ways ive tried, but this is actually it, the way i can tell il like it. I just tried it on the couch for a feel test. Yep. Thanks
Just like the army of others here said they were doing it the knee on bench way, i just switched over to this video's method too. My concern is i feel the opposite hip working hard to compensate for weight/motion on opposite arm, and in maintainting the form & posture. Is this normal, or do i need to drop in weight?
Summary (Own notes in parentheses) 1.Knee-on-bench is bad (not according to other YT Creators). 2.Feet, hips, and shoulders - square. 3.Shoulders above hips. 4.Neutral head position. 5.Lead with elbow. 6.DON'T ROTATE.
2:56 that’s a bit difficult for me, I dumbell row my left side like 25 times and my right side 30 times while I row 15kg/33ibs, which is 1/4 my bodyweight, my weights don’t go past 15kg/33ibs
Using a standard bench is ok if you're 5' 1". Otherwise use the back of an incline bench set at 15 or 30 deg. If that's not an option, then stack some useless 35# plates on the flat bench for a proper hand brace.
I’ve been doing 3 sets 20 reps with 20 lbs 3 days a week should I just increase the weight to 40+ lbs and drop down my reps would it be more beneficial
I had been doing these with my knee on the bench for years. It never felt right, was never satisfying, and was always my least favorite exercise. This method feels much better. Thanks for the tips.
Exact same experience here! This video was super helpful. OTOH while this form looks much better for my spines, I'm a bit worried about my writst (the one on the bench)...
Same
Me too mate 👍
yeeeaaahhh and in 2 hours im heading to the gym to try it the first time now im hyped af
@@junhowon1 You can use something a bit higher or incline the bench a bit. As long as you're square, neutral spine and using the right muscles to lift you'll be fine.
I know this video is old. But I've been out of shape and over weight for more than half my life. Started working out consistently about a month ago. I've noticed a huge change back in May I weighed in at 252lbs. I'm now down to 227 as of this morning. I've actually started noticing muscle gains finally. These youtube videos are a life saver for me teaching me proper ways to workout.
Good luck on your journey 💪
The fatter u start at the easier it is to get those sweet sweet gains. A month later how u lookin buddy
That's AWESOME! Hope you stick with it.
The videos are indeed. You can hire a personal trainer who can probably get you going right a little faster but ultimately these videos help you achieve the same and save hundreds per month.
One trainer i enquirer about quoted 1 hour per week at 400 dollars!
tryna get like you bro💪🏾
Nice. I was doing it all wrong. Knee on the bench, and twisting the back. Fixed now. Thanks.
I was doing exactly the same thing. Fixed as well.
Good thing bcause if u continue u will het hernia
@@timewithchad2748 thats so rude
Same
@@timewithchad2748 this comment gave me a hernia
Two important things I noticed are:
1. Make sure that the forearm is loose, always 90 degrees from the ground, not from the upper arm - you don't want to lock the elbow, just let the forearm hang loose
2. When moving down, extend the arm as much as possible, as if you're trying to reach something on the ground for full range of movement
Thank you for these tips I’ve starting to workout and I’ve noticed I’ve been locking my elbow.
@@b.n9076new to this but what do you mean by locking the elbow
I was hurting my elbows with locked position
1:44
Fuck Jay i gotchu
🐐
I have watched dozens of how-to videos and you are awesome! You get right to the point without a lot of unnecessary talking. Your instruction is easy to understand and extremely helpful!! Thank you!
Knee off bench
Feet knee hips square
Hips below shoulders
Head relaxed and straight
Tighten shoulders before each rep
Lower back no rotation
On way up lead with Elbows
What the fck... when did he ever say "Tighten shoulders before each rep" lol
@@Heavymetal16 1:22
@@nicholaslysek6007 1:22 you sure? Because all i hear is that u must lock the core
@@Heavymetal16 It's actually a text box on the top of the screen, he doesn't say those words specifically
Thanks
Bent rows are one of the hardest workouts in my opinion. If you’re pushing the weight (with good form), you’ll feel absolutely beat after. Such a good workout!!!
What a better way to get this done. I seriously never liked the “knee on a bench” way. I have seen this exercise done many times but this way feels the best!! Thank you
This feels so much better than the "traditional" dumbbell row (knee on bench, etc.) Thank you so much for sharing this!
Wouod you describe yourself as taller ? I think that’s why it’s weird for me
@@elijahpalmore2491 Yeah, I'm 6'2" so the standing formation is much easier for me.
@@joshguye poojeet
This didn’t help ima skip rows
Bro is it ok if I feel my rhomboids rather than lats while doing this
A year from now someone else will say there’s something wrong with these form omg
There still something wrong cause you got to pop that booty look up jeff cavalier. This is where this guy got it from. LOL
@@ELIDOTORG do you guys know how high to put up the weight, cuz Jeff pull it up where his elbow was about 90 degrees and these guy are pulling way past. Which one is right?
Just enough to where your using your latt. Cause this movement is a rowing motion.
anyway can you trust a guy in leggings? :P
Hmm
So glad I watched this. I've always done it with one knee on the bench and much like another lift (the upright row - stopped doing that years ago), it never felt anything close to natural. I'll have to lower the weight substantially but i don't care, I'll be doing it this way from now on. Thanks guys.
Either way is correct as long as you don’t twist or yank...nice slow controlled movements. I put my knee on the bench and keep my head up looking in the mirror to stop from twisting and start and stop at the right range of motion.
Same.. haven’t experienced any issues as of yet
My lower back fcking hurt after diving into this with no clue how the proper form works now it's all right
Nice job, guys. Like a lot of other folks here, I have also been a lifelong "put your knee on the bench" guy. No more of that.
Whenever I did this my lower back started to hurt. I tried to find the reason but couldn't until I saw this video. Thank you for putting it out
Thank you for this!! This also will help the vast majority of people who have imbalanced hips. I’ve always found it harder to not rotate while using the leg back form.
If you are doing triceps .
Yes knee on bench outside foot in the end of the cross member .
Zero shoulder movement straight pull as high as you can but not moving the shoulder then back down .
Its not a big movement if done with discipline and it works great
Thanks. I don't get lower back pain but I certainly will avoid it now. I was twisting just slightly going down.
Truly amazing. It really helped me feel my back muscles for the 1st time. Thanks to men's health.
DB should be pulled back more towards your hip for maximum lat work. And there’s nothing wrong with your knee on the bench.
@2nies he’s correct though you tool!
Late reply and maybe you know already but the bench variation is how you can get hernias so you should avoid it
This is great help since my knees don’t like a lot of pressure.
This helped me sooo much, I was doing it with my knees bent and was feeling it in my lower back, now I feel it in the right muscles
Somehow you manage to make videos on stuff that’s been bothering me is insane. Keep up the good work! 👌👍💪
Nice video. If you want to get the form right and use the right muscles, just imagine there's someone behind you and you're trying to elbow them in the face :)
Haha nice
Thanks!! That’s smart
I seriously didn't feel anything until I did this. Thanks!
My goodness, this helps so much. Thank you!
That tip helped, thanks
very useful, i needed something to work my back without putting stress on the ac joint due to an injury. i'll miss my pulldowns, chinups and pushups tho. at least until i get given the green light to resume those by my physio
Your technique is good for back and also for core strength, but it is not for beginners i suggest, do it if you are ready for it
another thing my strength coach in football taught me was squeeze at the top for a 3 count. helps a lot
my god this is so much better than that kneel-on-bench version. I could never control it properly, I can focus on using my lat way better with this, thanks!
using the forearm as a "hook" is such a great way to explain this movement!
Great stuff!
I did this and my lats and mid back definitely feeling it next day! A good workout
I feel 1:54 is the key bit from this video. Make sure you don't use the biceps, but try to raise the elbow first.
Very helpful. The knee on the bench always felt wrong.
Best Demonstration that I have ever seen thank you.
Legit just felt what lat activation is supposed to feel like. Thanks for this video!! Was doing the first method and I felt like it was just working the wrong muscles.
Doing it wrong for more than 30 years. Going to folow your instruction. Seems right that way! Tyvm
Wow, this completely fixed my issues! No more knee/bench for me. Thanks guys!!
Thanks!💪🏻 been doing it wrong my whole(back workout) life!
Thanks I have been using my leg whenever I did them
idk i prefer the bench but you did bring up some good points, which is lead with your elbow not your bicep/tricep, and avoid torsion of the lower back..
I've been doing this wrong also for years, this technique is a night and day difference!
Oh my, thank you so much for this! I was doing it all wrong! Thanks alot for saving me a lot of issues
Pull the dumbell to the shoulder is a curl for biceps, to the hip is for lat.
knee on the bench always felt awkward to me, was never sure I was doing them right. great video.
Please make more of these form check videos 🙏🏾
Thanks for the information
A very important question-
While doing dumbell rows,barbell rows what should be my spine position ?
Should it be little anterior pelvic tilt or simply neutral ?
I have seen many people doing back exercises with an arch in the back (like anterior pelvic tilt ).
So my question is the spine should simply be in neutral position (straight) or should have an arch like position ?
After so many years of doing this. Today is the day I found out I was doing a bicep movement. No wonder it always felt weird. Did it this way and felt a total difference
I did the rows with my knee on the bench also and when I went heavy. It really irritated my hip
Thanks for showing me this
Feels more on my lats.
Safer version.
I think can lift heavier weights.
Thanks for this.
Fire 🔥 best video I watched yet
... you didn't see much in your life, i guess
Very informative, thank you!
i’ve been embarrassing myself doing it with my knee on the bench this whole time lol
Same! As annoying as it is to have people come correct you, I wish someone did before I continued this workout so wrong lol
@@TheCarson65 me too tf
there is nothing wrong with doing it with knee on the bench
The vast majority of people put the knee on the bench it’s not embarrassing lol
I never liked my body over the bench kneeling on bench. Soo I stopped doing them completely and did bent over barbell rows.
hahaahah, BTW, most sincerely, I don't know what's wrong with the knee on the bench. (from comments) Now, I'll maybe watch the video. :))
Eddie Robinson f his back up doing barbell rows. Dumbbell rows are WAY safer for the lower back. One arm dumbbell rows that is.
This doesn't look like its going to turn out very well when you start rowing heavier weights. If you have an absolute TITAN-like core, than perhaps. I Just don't see how this is fully isolating the muscle group you want, and it looks like it is going to mess you up the heavier you lift.
yeah this might be good for experienced lifters but I don't recommend beginners doing this.
Thats why you build up slowly lmao....keep doing it and the same weight will be easier and easier, meaning you move up in weight for same reps 🤦♂️
I started 12 x 16kg, can do it 10x28kg now with fine form and i got scheurmanns disease.
there's nothing really wrong with the knee on the bench... if you notice any pain of discomfort, just change. People always try to come up with new forms like it's a revelation and the new thing on the street. As with every exercises, just make sure no other muscle take over (retracting and lowering the scapula for some exercises for example), make sure your back is not in a vulnerable position and try to emphasize the movements the muscle you're trying to work are for, squeezing at the end of the concentric portion and going slower during the eccentric portion. Then everyone is fine.
No offense but your comment is ignorant. A hernia is not something that slowly develops over time (in most cases). You can be perfectly fine one day, and randomly your inguinal canal tears or get a hernia from having one knee on the bench. It’s 100% true!! I know what you mean though, people are always trying to fix something that isn’t broken... but you chose the worst possible example to pick on. I’ve never had a hernia/tear from this exercise, but it’s singlehandedly affected millions of lifters over the course of their lifetime.
Great video thank you!
Thanks bro, this helps a lot
This is the third way I have been shown how to do this, for fuck sake 🤯 I going to do it my way
just do this one and you're all good
@@Imaginewagonz67 that's what they all say lol
Hhahahah
Hey, guys. Really hope you can help:
In the past I could do DB bent-over rows with up to 30kg in a hand, without any discomfort in joints/tendons, and was able to keep working out such for multiple years.
Recently I restarted working out, starting with very light weights, however got shoulder pain which is kind of like rotator cuff pain, but somewhat different.
The difference between how I executed the rows before and now is:
Before: pull the weight almost straight up to my chest/armpit.
Now: pull the weight in an arcing fashion with elbow tucked in close to my torso, moving back and up, so as if pulling the weight towards my hip.
Been researching this but couldn't find any reason why executing the move with tucked in elbow pulling to hip would hurt your shoulder.
Could anybody please help? Will be insanely grateful in advance and thanks!
Just keep working out in the right form. If you feel any discomfort during any lift try to fix your form or lower the weight and if you think you got any injuries from lifting/injuries from past accidents outside from lifting then get it checked in a hospital. Hope you get back into lifting soon man good luck
@@juwogaming246 thanks! Currently I'm just doing bodyweight exercises with so far no problems.
Warm up for shoulders/rotary cuffs before workout. These guys involve there biceps far to much for me.
I find bring the elbow up in a rowing motion rather than a pull with the arm which engages the bicep more
The problem is, if the bench has a a long standing feet or low ones, fixing your back position and knees will be a little bit challenging also if someone have short arms
I was also doing it knee on bench. I will follow your setup. Thank you 😊
Nice bicep exercise.
Really felt it in my lats for this
Awesome form check!
Damn I watched this video IN the Gym and corrected my form. It felt so much better. Thanks!!
So this would help correct posture right? Since it engages mid back muscles
Very useful ❤
So much better than the awkie version cheers
This should be on advert everywhere...i've doing biscep pulls instead of using the upperback muscles to pull it up😮...thanks
shldnt the dumbbell be pulled more towards the hip as ive seen on other vids?
thanks guys great video, i was doing this wrong
I think il try this style of row, ive always liked the old/improper way. I didnt like some of the other new ways ive tried, but this is actually it, the way i can tell il like it. I just tried it on the couch for a feel test. Yep. Thanks
What can you substitute with bench?
A chair
They are correct putting one knee inbench can cause hernia
Corectamundo, spread the knowledge. One knee on the bench is asking for trouble, I am an ex hernia patient.
@@waynesimpson2074 so how does it cause a hernia??
Well done! Thanks!!!
Was doing them today and felt like I wasn’t doing them right. Checked in with this video and yea I was doing them all kinds of wrong.
To achieve balance, If i do 25kg with dumbbell bench press for chest, how many kgs should I be doing for rows for back?
Just like the army of others here said they were doing it the knee on bench way, i just switched over to this video's method too.
My concern is i feel the opposite hip working hard to compensate for weight/motion on opposite arm, and in maintainting the form & posture. Is this normal, or do i need to drop in weight?
Think I need to work on this more because I feel it a lot more in my triceps than my back, tough move in my opinion.
Did you change anything since this comment?
Great video.
Very very thank you man
It was really helpful
Summary (Own notes in parentheses)
1.Knee-on-bench is bad (not according to other YT Creators).
2.Feet, hips, and shoulders - square.
3.Shoulders above hips.
4.Neutral head position.
5.Lead with elbow.
6.DON'T ROTATE.
im feeling it more in my triceps and shoulder
Now I'm ripped!
Thanks very informative.
Great video
Thanks for the video!! I was doing the first wrong form for the longest!
Can we perform the exercise with one foot in front of the other and apply pressure on the front foot?
2:56 that’s a bit difficult for me, I dumbell row my left side like 25 times and my right side 30 times while I row 15kg/33ibs, which is 1/4 my bodyweight, my weights don’t go past 15kg/33ibs
Also i advise everyone to try and not grip a dumbell as much and try to imagine your hand like a hook that is pulled by your latts.
Yes
Using a standard bench is ok if you're 5' 1". Otherwise use the back of an incline bench set at 15 or 30 deg. If that's not an option, then stack some useless 35# plates on the flat bench for a proper hand brace.
Thanks brother
I’ve been doing 3 sets 20 reps with 20 lbs 3 days a week should I just increase the weight to 40+ lbs and drop down my reps would it be more beneficial
How are you supposed to distribute your weight? How much in the legs vs the arm propping you up?
Is this row for lats?
Thank you sensei
Awesome video! I learned a lot from it 😁
The guy in a black shirt has the same level of enthusiasm I had in Chemistry classes.
I notice my rotator cuff twisting when doing rows. Any alternative?
Great video, learned a lot thank you