How To Barbell Row: Programming & Proper Form

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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[BarbellLogic]

Have you added barbell rows to your program? Let us know if you have questions about rows--and when to add them--below.

[scottmitchell]

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!