The ONLY Way You Should Barbell Row

The Barbell Row is a great exercise that can lead to great back development, although it is complicated and easy to get wrong. Danny demonstrates the only way you should barbell row in this video by covering proper form, periodization, and more.

- How to do the Barbell Row
- Approach the bar like you would in a deadlift
- Bar over the middle of the foot
- Maintain spinal alignment like deadlift
- Hold bar at top for starting position
- Get hips out of the way of the barbell, lower the barbell down to right below the knees
- Brace your core and align elbows, shoulders, and wrists
- Pull up in a straight line and make contact with wherever your torso length is
- Do not pull it up too high, just a straight line
- Make sure to put shoulders all the way back and squeeze
- 2 Second Concentric, 2 Second Squeeze, 2 Second Eccentric
- Extra Details
- Pick whatever row feels the most natural for you
- Elbow Placement
- We cannot have internal rotation of elbows, so keep elbows back and pull so shoulders can fully retract
- Is it common to feel this exercise in muscles besides the lats?
- You can sometimes feel it in the low back and the bicep/forearm.
- If this happens, regress the weight and make sure you feel it in your lats
- If you can’t do that with lower weight revert to cable rows, t-bar row, other rows
- How to incorporate the Barbell Row into your program
- You can train this exercise heavy and do 1-5 reps.
- If you want to train for hypertrophy do 8-12 reps with 2-2-2 up hold down.
- If you want to train for better posture incorporate 15-20 reps

If you enjoyed this video check out our other exercise tutorials here:

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[mmafan]

Best explanation for this exercise and i like the saying, "respect the weight".

[WillisMiranda]

Exercise: Bent Over Rowing Muscles used : Latissimus dorsi, biceps. Description: Pull the barbell upward so that the barbell touches the chest, pause momentarily and recover to the starting position.

[kylafodi]

Thank you. As always nicely detailed making it easier for a person to approach the exercise when working out solo.

[abhisheksathe]

This exercise is literally bread and butter of building your back

[joeburns]

So many people butcher this by keeping the bar above knee or mid thigh. Good video.

[DiskoKDiskoL]

And when you get to the heavy rows (100kg/225lbs) don't do underhand grip, if you wanna keep your biceps

[gabe]

Awesome video guide and series. I really appreciate the extra details especially the shoulder tips. I have shoulder issues and your videos talking through proper technique and "how to" beyond just showing the movement, have been a game changer for my workouts.

[PussyDevourer]

Tips: Underhand works more on lats. Overhand on upper back.

[peterbridge]

Compliments on a clear and helpful video.

[ASKEROSOER]

Totally respect the weight. I got distracted putting the bar down and hurt myself putting it down for breaking out of form too early. Back to normal less than a week later with light weight movement

[lorenthomas]

Best tutorial! Answered every question I had!

[dottlja]

Just wanted to say that I really appreciated this video!

[ferbianoronaldo]

Great video, as always very detailed.

[jon-marcyaden]

Super useful, thank you for sharing your practice! Very detailed! Subscribed.

[PowerHeart]

amazing explain. easy short and straight to the point

[btb]

straight forward and effective video thanks

[dannyb]

I find the videos on this channel very helpful man, you guys do a good job!!! Keep em coming 😏

[stinkletoes]

I find palms facing out grip hits biceps more...I incorporate both grips.

[christopherwilde]

Seal row is another variation that virtually eliminates stress in the lower back. Unfortunately, not a lot of gym have seal row benches.

[FanboyDHC]

Don't feel lats when rowing, what might be the problem?