Barbell Rows -- Proper Form

[kyoun1e]

Folks,

Going to be hitting horizontal push pull today and wanted to substitute barbell rows in for cable rows. Had a question on form:

* Should your back be at a 45 degree angle or parallel to the floor?

I've seen it performed both ways.

Also, what are the benefits of underhand or overhand grip?

Thanks.

KY

 

[largepkg]

I'm somewhere in the middle, probably closer to 75 degrees.

I use underhand grip exclusively on BB row. I'll use overhand on the T-bar.

 

[bigback51]

I`m not so sure there is one superior way to perform Bent over barbell rows. I do know the movements a great mass, and power developing exercise, and if you want to climb the ladder in terms of weight you better be using a belt, wrist straps, so you can hold the weight, and also use chalk. For what ever its worth, I stand on 2 thick 35 lb plates, to raise me up so my pull is alittle longer. keep my feet relatively close together, I arch my back, and drop strait down wrap one hands strap around the bar then the other, keeping my butt down, back arched, and begin pulling up hitting relatively low on the stomach, so I`d say my back is parallel with the floor. For me I do sets of 4 reps once I start getting heavy, I`ll lower the reps to triples, or doubles, I like go as heavy as I can. I do not count sets in this movement, but usually devote 30 to 45 minutes to this exercise. My hand orientation is palms facing my legs, I don`t know if thats over, or underhand. I also use bumper plates for the 45`s, helps to keep the noise level down, because of the banging that often times goes on during a set.
Big Back 51

 

[T_man]

30-40 mins to that one excercise????????????

 

[largepkg]

Whatever you do, please do not listen to a single word of post #3!

 

[workhard1]

Whatever you do, please do not listen to a single word of post #3!

 

[natural^]

but usually devote 30 to 45 minutes to this exercise.

Dude, How many sets/# of minutes of Rest?

Whatever you do, please do not listen to a single word of post #3!

 

[T_man]

big back i honestly think some of your posts are jokes
i hope that one was

 

[bigback51]

yo,
post #5 you gotta secret to doing bent over rows? or an aversion to working hard? I`m all ears. I joined this forum thinking I`d pick up a few pointers, and or some insights into this great activity that we all enguage in. Some of you guys need to think outside the box, anyone can come into the gym, and break a little sweat, The question you need to ask yourself is how far are you willing to go once the wheels start falling off?
I`m not out to impress anyone, nor do I have to prove a thing to anyone, what the Hells the problem with some one training long, heavy and hard.
How much rest to I take between sets probably 30 to 45 seconds.
Post #5 you have better technique in doing bent over rows then explain it to me.
I like to keep the work in workout.
T-MAN, MY POSTS ARE SERIOUS, AND ARE NOT EXAGGERATIONS, I TAKE MY TRAINING DAMN SERIOUS ! and have for 43 consecutive years.
You guys have a great day.
Big Back 51

 

[min0 lee]

Post #5, is it like this with all of his posts?
And Post#8 I also found it funny.
Post#9 I take you serious, I like your workouts.

 

[natural^]

yo,
post #5 you gotta secret to doing bent over rows? or an aversion to working hard? I`m all ears. I joined this forum thinking I`d pick up a few pointers, and or some insights into this great activity that we all enguage in. Some of you guys need to think outside the box, anyone can come into the gym, and break a little sweat, The question you need to ask yourself is how far are you willing to go once the wheels start falling off?
I`m not out to impress anyone, nor do I have to prove a thing to anyone, what the Hells the problem with some one training long, heavy and hard.
How much rest to I take between sets probably 30 to 45 seconds.
Post #5 you have better technique in doing bent over rows then explain it to me.
I like to keep the work in workout.
T-MAN, MY POSTS ARE SERIOUS, AND ARE NOT EXAGGERATIONS, I TAKE MY TRAINING DAMN SERIOUS ! and have for 43 consecutive years.
You guys have a great day.
Big Back 51

I'm not taking a shot at you.
I've just never heard of that before.
I,too, take my workouts very seriously and train as hard as i can.

Just that i perform each workout in 7 minutes, with taking 1minute rests. It's just hard for me to grasp spending 45 minutes on an exercise with only 30-45 seconds of rest.

But best of luck to you.

 

[T_man]

sorry but that sounds like you're doing 25-30 sets of barbel rows only. If you can get to even 10-15 doing proper form and intensity i take my hat off to you.
but is that really smart training?? it may be serious yes, but is it getting you what you seriously want?

i didnt mean to cause offense

 

[ItsAParadox]

I`m not so sure there is one superior way to perform Bent over barbell rows. I do know the movements a great mass, and power developing exercise, and if you want to climb the ladder in terms of weight you better be using a belt, wrist straps, so you can hold the weight, and also use chalk. For what ever its worth, I stand on 2 thick 35 lb plates, to raise me up so my pull is alittle longer. keep my feet relatively close together, I arch my back, and drop strait down wrap one hands strap around the bar then the other, keeping my butt down, back arched, and begin pulling up hitting relatively low on the stomach, so I`d say my back is parallel with the floor. For me I do sets of 4 reps once I start getting heavy, I`ll lower the reps to triples, or doubles, I like go as heavy as I can. I do not count sets in this movement, but usually devote 30 to 45 minutes to this exercise. My hand orientation is palms facing my legs, I don`t know if thats over, or underhand. I also use bumper plates for the 45`s, helps to keep the noise level down, because of the banging that often times goes on during a set.
Big Back 51

If you look carefully seems like he talking about Deadlifts... ???

 

[T_man]

If you look carefully seems like he talking about Deadlifts... ???

No he said he has his back parallel to the floor. Deadlifts, you're back moves. And also in deadlifts the bar goes nowhere near your stomach, it goes to around your thighs because it's impossible to lift the amount you deadlift with your arms (you know what i mean, it never comes up, arms straight right?)

 

[FishOrCutBait]

If you look carefully seems like he talking about Deadlifts... ???

similar set up.

but what in deadlifts do you pull to your stomach while your back is parallel to the floor? nada

 

[bigback51]

Gentleman,
I`m talking about Bent over rows, DL`s are an all together different motion.
I`ve always been an advocate of a high number of sets, lets take chest for example not counting warm up sets, twice a week I`ll along with my training partner will do a total of around 25 sets, 6 to 8 sets of flats , the same for inclines, as well as dips.
Hell we do one workout , takes an hour, and we only do 2 exercises! Deads, and shrugs. We need to change the weight, because I`m stronger then my partner is in pulling, so I know that factors into the hour. After warmups, we`ll do 10 sets of 2 reps, at one weight then go up and do 10 more sets of 2 reps per set at a higher weight, followed by shrugs for 6 sets!
We`re absolutely soaked, and beat to shit after this workout and its fun as hell, Hard but fun!!
You guys gotta have fun when you train, push the envelop alittle to unlock your potential, train your ass off, eat good get big and strong, NATURALLY, and develop some friendships along the way, I don`t mean to preach, sorry.
Quite frankly, I don`t give a shit about the Notion of DOMS. You guys should`nt either.
Big Back 51

 

[T_man]

do you get results?? if you do, then thats all that matters but for me to get results i need much lower volumes of training lol

 

[bigback51]

T-man dude,
Do I get results, yes.
What ever works for you as well, stick with it, but don`t be afraid to challenge your self from time to time.
Big back 51

 

[AKIRA]

I`m not so sure there is one superior way to perform Bent over barbell rows. I do know the movements a great mass, and power developing exercise, and if you want to climb the ladder in terms of weight you better be using a belt, wrist straps, so you can hold the weight, and also use chalk. For what ever its worth, I stand on 2 thick 35 lb plates, to raise me up so my pull is alittle longer. keep my feet relatively close together, I arch my back, and drop strait down wrap one hands strap around the bar then the other, keeping my butt down, back arched, and begin pulling up hitting relatively low on the stomach, so I`d say my back is parallel with the floor. For me I do sets of 4 reps once I start getting heavy, I`ll lower the reps to triples, or doubles, I like go as heavy as I can. I do not count sets in this movement, but usually devote 30 to 45 minutes to this exercise. My hand orientation is palms facing my legs, I don`t know if thats over, or underhand. I also use bumper plates for the 45`s, helps to keep the noise level down, because of the banging that often times goes on during a set.
Big Back 51

Umm.. Wha..












Ok, where... no..















Standing on plates wont make a row any longer even if you have 15 stacked. Unless you can place the plates inside your shins, your pull will be the same length.

 

[bigback51]

Standing on plates makes the pull longer, and you get a better stretch, by the thickness of the plate, which is about 2 to 2.5 inches, give it a try. You couldn`t do them standing on 15 plates because the bar runs along the top of your feet in the starting position. If you do the exercise, you`d know what I`m talking about.
BigBack 51

 

[largepkg]

Standing on plates makes the pull longer, and you get a better stretch, by the thickness of the plate, which is about 2 to 2.5 inches, give it a try. You couldn`t do them standing on 15 plates because the bar runs along the top of your feet in the starting position. If you do the exercise, you`d know what I`m talking about.
BigBack 51

OK, first look at the majority of my post. I very rarely call someone out unless they're endangering someone with bad advise. You Sir, are doing just that!

If you're training with the proper form and intensity that many sets with such a short interval is asinine.

Also, how the hell does standing on anything make the bar travel further when doing rows??? Even with a parallel back the bar shouldn't travel much past your knees let alone to the floor! WTF?

My biggest issues with your advise would be volume, and technique. For one why would you advise using straps on BB row? DL I can understand given the intense weight but rows? If your grip isn't strong enough to row then train that until you get there. You probably need straps because you're doing a ridiculous amount of sets.

If this works for you wonderful. It sure as hell doesn't work for me and/or the majority of people I know. I do a third of the volume and see great gains and my potential for injury is much less because of it.

 

[bigback51]

I use straps during Bent overs, because I do the bulk of my sets between 235 to 290 range, sometimes even alittle higher. Who the hell uses straps for DL`S?
BAD ADVISE, where am I giving advise? I suggest a belt to protect your lower back! Don`t you think lower back protection should be important to newbies, intermediate, and advanced participants? I started off by saying," For what ever its worth"...and go on explaining what I do, NOWHERE DO I SUGGEST THAT FOLKS OUGHT TO DO THEM THE SAME WAY! Further I stated , 'I`m not so sure there is ONE superior way to perform Bent over rows". So I`m taking the position that I don`t know every thing, but am explaining what works for me, and how I do it.
Asinine? That`s a "Value Judgement" you just made, don`t superimpose your philosophy on me or what I do.
Big Back 51

 

[min0 lee]

Hell we do one workout , takes an hour, and we only do 2 exercises! Deads, and shrugs.
Big Back 51

Do you take a lunch break in between?

 

[AKIRA]

I use straps during Bent overs, because I do the bulk of my sets between 235 to 290 range, sometimes even alittle higher. Who the hell uses straps for DL`S?
BAD ADVISE, where am I giving advise? I suggest a belt to protect your lower back! Don`t you think lower back protection should be important to newbies, intermediate, and advanced participants? I started off by saying," For what ever its worth"...and go on explaining what I do, NOWHERE DO I SUGGEST THAT FOLKS OUGHT TO DO THEM THE SAME WAY! Further I stated , 'I`m not so sure there is ONE superior way to perform Bent over rows". So I`m taking the position that I don`t know every thing, but am explaining what works for me, and how I do it.
Asinine? That`s a "Value Judgement" you just made, don`t superimpose your philosophy on me or what I do.
Big Back 51

I use straps for DLs.

A belt for newbies? Another signal of idiocy.

 

[largepkg]

The ONLY time I have ever or will ever use straps is on DL's. On top of that the only time I use them on DL's is during heavy sets 1-3 reps. If you can pull 405+ for multiple reps without losing grip great, you don't need need straps but I do. Plus I'm very fond of the skin left on my hands.

As for using a belt I never have used one and don't recommend it unless you have a prior injury that you're protecting. The reason is simple. If you're using proper form and using a belt your taking many stabilizing muscle out of the equation. Seems to me you'd want to strengthen the body as a whole including those stabilizers you're taking out of the movement.

Again, don't get me wrong. If you have an injury you should do what's needed to protect that injury.

 

[sight7]

A good place to start doing barbell rows is:
1. Assume the same stance you would if you were doing stiff-legged DLs (legs straight, knees not locked); toes pointed out slightly. Experiment with foot width to find what is comfortable.
2. I don't recommend a DL stand for this exercise. A smith machine is great if you're a beginner or have a prior injury. Don't use the smith to cheat.
3. Pick a weight that is about 1/3 to 1/4 of your stiff-legged max. You can use a bit more if on the smith.
4. Step up and grab the bar in an underhand (palms out) grip. Make sure you keep your hips low and your head up. Raise the weight as if you are doing DLs. You should now be holding the weight in your hands just above your slightly-bent knees.
5. Pull the weight straight up towards a place about 2" above your belly button. Slowly lower to the starting position. I like to start with a warm-up set of 2x8 unless you have already worked your back. Try 4 or 5 sets of 6 to 8 reps to begin. I have had the best results alternating overhand and underhand grips with each set, but underhand is the traditional way of doing it.
6. The angle of your back will vary from person to person depending on your height and your arm length. Since this is primarily an upper back exercise, you should not feel the weight in your lower back.

Someone test out my way of doing these and get back to me. Thanks.

 

[sight7]

Sorry...I meant to say that the angle of your back will vary based on the relative length of your arms, legs and torso. For example, a short, squat lifter with relatively short arms would probably have to bend over farther than a tall lanky lifter. Also, if you have to get your feet really wide or just want to mix it up some try this exercise with your feet out a little wider and your grip inside your legs.

 

[Goodfella9783]

This is pretty much the form I use for BB rows:

YouTube Video

I've never ever heard of standing on plates for these. I don't understand why you'd have to unless your arms are like 5 feet long. I can also see myself standing on stacked plates and the top one slipping out and me busting my ass.

 

[danzik17]

This is pretty much the form I use for BB rows:

YouTube Video

I've never ever heard of standing on plates for these. I don't understand why you'd have to unless your arms are like 5 feet long. I can also see myself standing on stacked plates and the top one slipping out and me busting my ass.

I would use a pronated grip rather than supinated like in that video. For the light weight he is using it may be fine, but on heavy rows it puts way way too much tension and pressure on bicep tendons. See, I do learn things from Pfunk.

 

[Goodfella9783]

I would use a pronated grip rather than supinated like in that video. For the light weight he is using it may be fine, but on heavy rows it puts way way too much tension and pressure on bicep tendons. See, I do learn things from Pfunk.

Really? Could you elaborate on that cause I've never felt any unusual stress on my biceps during these, although I don't go real heavy. Try to use slow movement and strict form. I'd actually think my biceps would be more at risk for injury during a DL.