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Thread: Barbell Rows

  1. #1
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    Default Barbell Rows

    Could someone please help me with tips on how to properly perform barbell rows (hand placement, body position, execution, etc.)?
    "My pain is self chosen."-Mad Season
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    There are so many variations of rows. You have Yates, Pendlay, and then regular BB rows. BB.com has a good exercise index. Also:

    Yates:

    The lifter stands over the bar, and leans down to grasp it with a pronated grip; this means that the lifter's palms will be facing outward, although with the arms extended downward, the palms will be facing the body once the bar is grasped. The bar is then lifted off the rack or floor, and the lifter stands grasping the bar, both arms fully extended and very slightly bent at the knees. However, unlike the former exercise, the lifter is only moderate bent at the hips; the upper body is bent only about thirty (30) degrees from fully upright. From this position, the lifter then pulls upward on the bar and drawing the bar up to his or her lower abdomen, just below the umbilicus (navel). Although this range of motion is rather short, the specific form used is the key to this exercise. The lifter should pull both elbows to the rear and inward towards one another; at the same time, he or she should push outward and downward with the chest and pull both shoulder blades (scapulae) together. This creates an intense flexion of the upper back (latissimus dorsi) muscles. Although I have been performing this exercise only for a short period time, the results are very promising.

    http://www.youtube.com/watch?v=dNxZmvOdl5Q

    Pendlay Rows:

    Start with the bar on the floor then with a shoulder width grip grasp the par with a normal grip. keeping the back parralel to the floors and lower back arched, pull the weight to the stomach, then lower the bar back to the flor and deload the weight. Makre sure not to jerk with the back and break the position. You can vary had positioning and grip to change things up.

    http://forum.bodybuilding.com/showpo...56&postcount=2
    http://www.youtube.com/watch?v=di3sV...=pendlay%20row

    BB Rows:

    To perform this lift, a heavily-loaded bar is laid on the floor or on a low rack. The lifter stands over the bar, and leans down to grasp it with a pronated grip; this means that the lifter's palms will be facing outward, although with the arms extended downward, the palms will be facing the body once the bar is grasped. The bar is then lifted off the rack or floor, and the lifter stands grasping the bar, both arms fully extended, very slightly bent at the knees, and bent at the hips to the extent that the upper body is nearly parallel to the ground. The lifter then pulls upward on the bar, flexing at the elbows and drawing the bar up to his or her lower chest at the bottom of the ribcage. This motion should be limited to the arms and upper back, and the lifter should remain motionless at the legs and hips. Once the bar has been brought to the lower chest area, the lifter then extends both arms, lowering the bar, and repeats the full motion for the desired number of repetitions.

    http://www.bodybuilding.com/fun/vide...eardeltrow.wvx
    Last edited by ddawg91; 11-18-2006 at 05:51 PM.

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    YATES!!!!
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    Yates are awesome, starting to like Pendlay too!

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    i just realized that i do yate rows
    my back is really shitty and not flexible so its hard for me to bend down for reg rows without arching my back so i just do them more upright

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    I do a variation of Yates, I do my bb rows underhand. Might switch it up, but I really love that exercise
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    I may use Yates rows on my 5x5. Even though you are not at an angle like regular or Pendlay rows, it seems to really hit your back. When gripping the bar, are your thumbs wrap around the bar or are the over top of it. I may go with Pendlay rows too when I feel more comfortable.
    "My pain is self chosen."-Mad Season
    "When it's game time, it's pain time baby."-Terry Tate

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    http://www.youtube.com/watch?v=15TAT...elated&search=

    alittle more then halfway through u can find dorian himself doing some rows

    with a lot more body english then what we would imagine.. but i cannot see how u lift heavy weight with no movement its near impossible

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    interesting, becuase when I'm on my last set, thats about what I look like.
    A Gold's Gym puppet - and proud of it.

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    Quote Originally Posted by nycste
    http://www.youtube.com/watch?v=15TAT...elated&search=

    alittle more then halfway through u can find dorian himself doing some rows

    with a lot more body english then what we would imagine.. but i cannot see how u lift heavy weight with no movement its near impossible
    Can't get to youtube form work so I will have to check it out tonight when I get home.

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    mine is done over hand, heavy weights, and pretty loose form

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    I do different variations of both under and over hand grips for Barbell Rows. I like to change things up frequently to shock my body and to incorperate different parts of the muscles.

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    Quote Originally Posted by Mr. Aries
    mine is done over hand, heavy weights, and pretty loose form

    Show off.

    I'll be at 315 soon





    Edit - Whoa 1000 posts!!
    A Gold's Gym puppet - and proud of it.

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    Quote Originally Posted by Sethva View Post
    Show off.

    I'll be at 315 soon





    Edit - Whoa 1000 posts!!
    Thumbless or regular pronated grip for Barbell rows? Does one work the lats better than the other?

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    totally agree, and lol wish i could do 315 :/
    Check out my Barbell Rows blog, and let me know what you think!

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