How to Execute Barbell Rows

[Louden_Swain]

Folks. . .the barbell row is an important exercise used for building strength and size in muscles in the back. Many trainers are unable to feel the muscles working in the back. Here are a couple of links to get you started:

http://www.muscleandfitness.com/mf/rockhard/pull_bentoverrow.html

http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRowNeckElbowOut.html

[Citruscide]

Barbell Row is one of the greatest exercises I use for my back.... I have maxed out at 325 for FOUR REPS. A strong back is a strong foundation for your entire body.

Great links... thanks! :)

c-ditty

[Louden_Swain]

I peform barbell rows nearly every workout. . . as an alternative I will use t-bar rows and heavy dumbbell rows.

On barbell rows, my work set ranges between 8 and 12 reps. . .sometimes I will perform a rest pause to force at an additional 2 reps to reach 12 reps. I typically use a 26 to 30 inch grip and I stand at a 45 degree angle. Feet stay close together and I bend slightly at the knee. Here is a typical barbell row routine:

warmups:
135lbs x 10, 205lbs x 8, 235lbs x 5

building set:
275lbs x 8-12

for really heavy sets I have used weights ranging between 295lbs and 315lbs.

[Citruscide]

Originally posted by louden_swain
I peform barbell rows nearly every workout. . . as an alternative I will use t-bar rows and heavy dumbbell rows.

On barbell rows, my work set ranges between 8 and 12 reps. . .sometimes I will perform a rest pause to force at an additional 2 reps to reach 12 reps. I typically use a 26 to 30 inch grip and I stand at a 45 degree angle. Feet stay close together and I bend slightly at the knee. Here is a typical barbell row routine:

warmups:
135lbs x 10, 205lbs x 8, 235lbs x 5

building set:
275lbs x 8-12

for really heavy sets I have used weights ranging between 295lbs and 315lbs.


I have a really wide grip on the bar... I think my index fingers are on the power rings... on the bar.

My angle is at 45 on the weights up to 275-295... above that, I tend to be a TAD more upright... maybe at 50-55 degrees... it tend to hit my upper back a bit more than my lats... but either way... it sure does blast them! :)

C-ditty

[Louden_Swain]

I focus on pulling the bar into the wait then returning to the bottom position at knee level.

[Citruscide]

yeah, I pull it to my waistline... and then lower it back down... making sure to get a good extension on my arms.

I also pull palms down. Do you go palms up?

C-ditty

[Louden_Swain]

For me, overhand grip. . . I feel that an underhand grip places the biceps in a precarious position. The last thing I need is a bicep tear:)

[Citruscide]

Exactly... my wrists get hurt too, on underhand.

C-ditty

[Louden_Swain]

Included barbell rows last night in my routine. . . lats are sore today. I used a wide grip.

[rjl296]

the best way is the way in the first link. the bar hits the ground, and your back is parallell
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[rjl296]

Originally posted by rjl296
the best way is the way in the first link. the bar hits the ground, and your back is parallell
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note I got this from Animal mass who in turn was told to do this by Glen Pendlay, who is one of the best strength and conditioning coaches in the US, and the second ranked Olympic lifter in the US behind Shane Hammon.

[bear82]

i agree with the parallel back post. sure, u can handle more weight at a 45 degree angle, but u r sacrificing gains. don't arch your back, but keep it as flat as possible. pull the bar to the upper abdomen(top of 6pack). i get sick pumps in mid lats from this. i also found that if u keep your arm further away from your body on db rows, the pump and growth are better. try to mimic a backwards regular bench press as opposed to a closegrip when doing the db rows and you'll thank me in 8wks with the size difference.

[GUEST]

I like both grips. Pronated and supinated. I am not sure how much I can lift though as far as a ORM is concerned.

I alternate grips every workout so it is very difficult to calculate. I find that the more I change the more I grow.

Bent over bar rows are a solid fundamental resource for anyone tryong to expand and thicken up the back. It has a dual purpose. :)

[From Zero]

I like this exercise a lot, but I seem to be having trouble sometimes. I think I need to get my form down proper. I usually do them underhand ... Perhaps I'll switch it up?

[Louden_Swain]

Underhand is a good grip, but be careful. . .when you get to the higher weights the chances of pulling or tearing a bicep increases tremendously. I prefer the overhand grip for safety purposes.

Keep practicing form. . .use light weights until you can feel your lats working. Be sure to pull the bar into the waist and maintain a flat back position.

[DrBones]

As rjl296 said,
I just started doing my bent over rows as Animal Mass stated in his DFHT where you let the weight hit the ground and your torso is parrallel to the ground... So far so good, I really like the feel of them this way and it seems a little easier to maintain good form.

[Louden_Swain]

Another version I like to use is supported barbell rows using a high bench. Talk about an upper back blitz!!!

[Gymrat]

I love this exercise too. I try not to go too heavy, so i can squeze at the top of the pull.

[WODIN]

A row a boat in a circle with a blue whale hooked to the front for weight. It's the only way I can get a good pump anymore. :)

[SofaGeorge]

I have used underhand grip (Yates style) but I find it makes the exercise MUCH easier. I'm not sure it hits my back as well.

[Citruscide]

Originally posted by SofaGeorge
I have used underhand grip (Yates style) but I find it makes the exercise MUCH easier. I'm not sure it hits my back as well.

I switched over to overhand style because my initial left wrist injury... since the time that has healed... my right wrist is now injred... so I doubt I'll ever go back to underhand. :(

c-ditty

[Louden_Swain]

Originally posted by Citruscide
I switched over to overhand style because my initial left wrist injury... since the time that has healed... my right wrist is now injred... so I doubt I'll ever go back to underhand. :(

c-ditty

I am affraid of bicep tears and other potential injuries. That is why I don't use the underhand grip.