If Ya Wanna Grow - Ya Gotta Row

**Blown_SC** · 01-23-2005, 08:44 AM

If Ya Wanna Grow - Ya Gotta Row

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Admit it. Your back training hasn't been nearly as intense as it could be. How do I know that? Take a look around most any gym and you'll see for yourself. With all the super-smooth machines and cable devices designed to train the back, it's almost as if an entire generation of bodybuilders have dismissed the most effective back developer there is -- the barbell row.

The main reason for the abandonment of the barbell row is the fact that it's so very uncomfortable! Unlike pulley pulldowns, low cable rows or even machines that are intended to simulate the action of a barbell row, a free weight row requires the back to stabilize on its own accord. Nothing on which to lay face down, no back supports, no knee braces, no platforms -- just the natural support of your spine and the erector muscles in your lower back. And if that isn't tough enough, the bent over position places additional stress on your ability to breathe. Top it all off with the fact that the hamstrings are placed under tension (in order to stabilize the upper body) and it would appear there are too many factors working against you in order to efficiently work the latissimus muscles you're looking to target. However, the perception is flawed.

When the body is braced, the lats may be more specifically isolated but the end results are sub par. That's because the back is a muscle group that works as a unit. The latissimus, rhomboids, and erector spinae are all components integrated to work in tandem. Even the trapezius gets involved, yet most bodybuilders treat this muscle group as a separate entity. They think of the traps more as shoulder muscles but what they don't realize is that the traps extend down along the spine to the erectors. When these muscles contract, they effect muscles throughout the back. For instance, when the traps are activated, the scapula moves down and in, resulting in deeply etched grooves throughout the back. When performing exercises like lat pulldowns, these muscles barely come into play! That's the reason why so many trainees who rely on machines have shallow backs. They may have decent lat development in that there's some width when viewed from the front, but when they turn around -- nothing.

If you want thick, dense muscle throughout the back it's imperative that you work the muscles in which nature intended -- as a group. The back must be forced to stabilize, and all the muscles forced to work. It must also be worked heavy, with no support and no assistance. That means awkward, breathing debilitating, painful, uncomfortable barbell rows. There's no way around it. Proper technique when performing barbell rows is of utmost importance. Loose lifting and heaving of the weight won't work the muscle sufficiently and can lead to potential damage. It's necessary to remain strict and contract completely. Again, a very uncomfortable action, but one that's vital if complete development is the goal. Remember, the function of the back is not only to pull, but to arch. By not completing the "final" phase of the exercise (the contraction), full development is impossible.

The back must also remain in a contracted position in order to prevent injury. As long as the lower back is flat and slightly arched, it's virtually impossible to injure, yet back injuries are the most common of all training impairments. This is almost always the result of hunching the back, which compromises the integrity of the small muscles in the lower region. This explains why some people can hurt their backs merely by picking up something light with incorrect posture. Yet, as soon as the lower back muscles are stabilized, it's possible to lift tremendous poundage -- another example of how the back is designed for heavy lifting.

Now that we've established the need for barbell rows, let's examine proper technique. A common lament among novice trainers is they have a hard time "feeling" the back. (out of sight, out of mind) When rowing, you must envision how the muscles are moving in order to get the best results. Keep the poundages light for the first set and concentrate on the muscles throughout the full range of the movement. When you're ready to go heavy, you must be prepared to sacrifice a little form in order to handle more weight.
At all times, you must emphasize squeezing and contracting throughout the
concentric phase. Bend down in front of the barbell while staying conscious of keeping the lower back tight.
Grab the barbell with an overhand grip. (Note: Using an underhand grip is an
excellent variation that will place more emphasis on the lower lats. Incidentally, the underhand barbell row was a favorite of Dorian Yates -- which is as good an endorsement as I can think of.)
Maintaining the arched back position and keeping the arms extended, use your legs to raise yourself up until your torso is parallel to the floor. The legs will remain slightly bent.
Row the bar up and just under the chest. Once the bar is in the contracted
position, hold it and contract the back muscles together for two seconds.
S-l-o-w-l-y lower the bar down, once again staying aware of keeping the back arched. Think of your arms as handles, serving as "hooks" for the back muscles. Make your back do the work! At the end of the set, bend the knees to lower your body in order to return the bar to the floor.

That's all there is to it -- but it's easier said than done. Heavy barbell rows are brutal. They not only demand a lot physically, they require extreme concentration in order to derive ultimate benefit and prevent injury. They aren't a "knock out a few sets and get it over with" exercise by any means! They're the real deal. And when you set your mind and motivation toward making them the main movement in your back workouts, you're going to see some drastic changes. It wouldn't be an overstatement to say that all you need for a great back are chins and barbell
rows. Everything else is just fluff.

Make Barbell rows the sole exercise in your back training routine for one month. In this way, you'll accurately determine the difference this one movement makes. Work in the 10 rep range, making sure you can complete at least 6 reps with perfect form but can't complete more than 12 reps without a little "cheat." Shoot for 8-10 reps. And prepare for some serious sweating. Thick, defined back mass from all angles will be yours. All you need to do is supply the effort. It'll be worth it, though. You're going to look big and broad -- coming, and going.

Originally posted by Nekrawulf on SM

**Jantzen4k** · 01-23-2005, 09:35 AM

barbell rows are 1 of my favorite, great to read its one of the best exercises

**Win94** · 01-23-2005, 10:24 AM

Dude, what you just said in so many words goes without saying for every other body part. Stick to heavy movements, 6-8 reps and core basic excercises for size and thickness. Ie: bench press, squats, military presses. Stay away from machines for the most part if you are in a bulking or growing phase. Hit the machines and cables to streamline and cut up.

Nicely said and written bro.

**bluethunder** · 01-23-2005, 11:24 AM

The part I disagree with is twofold. First, I do not like the 90 deg parallel angle but prefere a 45deg. Secondly, raising the bar to the chest is incorrect as it should be raised to the upper ab/lower chest region. Also, grip distance was not mentioned as the farther apart and higher you bring the bar(chest/upper) the more you will target the posterior delts which is a great exercise! Other than those beefs ,good.. and you bet rows are a must too.

**NickV344** · 01-23-2005, 04:31 PM

just like my favorite bodybuilder out there lee haney says the barbell rows are the meat and potatoes in back exercises.

**Aboot** · 01-23-2005, 04:37 PM

Originally Posted by bluethunder

The part I disagree with is twofold. First, I do not like the 90 deg parallel angle but prefere a 45deg. Secondly, raising the bar to the chest is incorrect as it should be raised to the upper ab/lower chest region. Also, grip distance was not mentioned as the farther apart and higher you bring the bar(chest/upper) the more you will target the posterior delts which is a great exercise! Other than those beefs ,good.. and you bet rows are a must too.

Completely agree. I used to try and keep a 90 degree position, but found that it kept my lower back in a weak position and I was much more comfortable and stronger at a 45 degree position.

**Fat Guy** · 01-23-2005, 04:46 PM

Great read...Thanks...
Rows are one of my favorite exercises...However, I do not see many ppl doing them…Machines are easier but not as good for development

**needmorestrength** · 01-23-2005, 08:08 PM

Can't beat rows haha I remember being in grade 11 doing these rows and everyones like WTF is he doing! Nothing puts on total mass like it!

**Rhino58** · 01-24-2005, 02:15 AM

Takes for the idea, as of late i have let my workouts be become lazy.

**Ntpadude** · 01-24-2005, 12:58 PM

Originally Posted by Fat Guy

Great read...Thanks...
Rows are one of my favorite exercises...However, I do not see many ppl doing them…Machines are easier but not as good for development

It depends, machines are better when you have a bone joint injury or pain and sometimes with certain exercises its good to switch from machine to free weight options on a monthly basis. If you feel tenden or bone problems, get over on the machine for a while, it tends to allow the tenden/joint heal while maintaining a reasonable workout, but there are those obvious advantages to free weights as well. Also machines are generally less likely for you to get hernia or other injuries on, and you dont need a spotter, but if you have a buddy with you to help spot you and all tendens and joints are in good shape then by all means take advantage and do it the free weight style.

Me I go back and forth between machine and free weights and sometimes this is very good strategy because it mixes things up and keeps you from locking into a set routine, and this keeps you growing!

**nsa** · 01-25-2005, 05:19 AM

Rows can be beaten....

Not very hard actually Deads will do it. Rows are a great exercise for the back muscles, but deadlifts IMO are the king of the hill when it comes to back exercises. Deadlifts stimulate from your traps to your erector spinae muscles and gets everything in bewteen. Not to mention that deads increase the release rate of gH naturally. IMO a good back routine should have deadlifts, BB rows & lat puldowns as the foundation of the back routine.

**needmorestrength** · 01-25-2005, 10:30 AM

Originally Posted by nsa

Rows can be beaten....

Not very hard actually Deads will do it. Rows are a great exercise for the back muscles, but deadlifts IMO are the king of the hill when it comes to back exercises. Deadlifts stimulate from your traps to your erector spinae muscles and gets everything in bewteen. Not to mention that deads increase the release rate of gH naturally. IMO a good back routine should have deadlifts, BB rows & lat puldowns as the foundation of the back routine.

Exactly.. Those 3 are staple!!

**IronReload04** · 01-25-2005, 10:51 AM

Originally Posted by nsa

Rows can be beaten....

Not very hard actually Deads will do it. Rows are a great exercise for the back muscles, but deadlifts IMO are the king of the hill when it comes to back exercises. Deadlifts stimulate from your traps to your erector spinae muscles and gets everything in bewteen. Not to mention that deads increase the release rate of gH naturally. IMO a good back routine should have deadlifts, BB rows & lat puldowns as the foundation of the back routine.

i think it should deads, b.b rows, chins

imo, lat pulldowns are a crap exercise. for the last 4 years, i never did chins, always the lat machine. also, i had no width and i couldnt even do 1 chin. so i started doing chins, and boom, its like magic, width right before my eyes

**Hypertrophy** · 01-25-2005, 05:37 PM

Originally Posted by Aboot

Completely agree. I used to try and keep a 90 degree position, but found that it kept my lower back in a weak position and I was much more comfortable and stronger at a 45 degree position.

I'm never gonna get any love for 90* bent rows. Thats the only way I do them and love it. Oh well, maybe somone, someday

**TheChosenOne** · 01-25-2005, 05:55 PM

Originally Posted by IronReload04

i think it should deads, b.b rows, chins

imo, lat pulldowns are a crap exercise. for the last 4 years, i never did chins, always the lat machine. also, i had no width and i couldnt even do 1 chin. so i started doing chins, and boom, its like magic, width right before my eyes

That sounds exactly like me. I wouldnt touch chins because I couldnt do them worth a sh*t. Not until the last few months have I begun using them religiously and noticing a soreness in my back. If you look at my pics you can see my weakest point is my lat spread and I attribute much of that to lack of chins.

**IronReload04** · 01-25-2005, 10:39 PM

Originally Posted by Hypertrophy

I'm never gonna get any love for 90* bent rows. Thats the only way I do them and love it. Oh well, maybe somone, someday

90 d's is how i always do it too

**Meso** · 03-28-2005, 01:32 AM

Originally Posted by IronReload04

90 d's is how i always do it too

Same here.... I can feel the muscle more.

**weightshead** · 03-28-2005, 02:07 AM

for pure back work:
deadlifts (with bar starting somewhere between mid-shin and knee)
heavy barbell rows (@45-55 degrees, emphasize the squeeze)
weighted wide grip pull ups

a + b + c = big back

**GREENMACHINE** · 03-28-2005, 06:51 AM

I love barbell rows.

**ryamigo** · 03-28-2005, 09:12 AM

another thing i like to fit into my back workout along with rows and chins are v-bar rows.
take a bar, put weight on one side, the other end into a corner for stability...put the v bar around the top and use the same angle/movement you would for regular rows.

i love these things. they work the sh*t outta my back.

**BULKING_N** · 03-31-2005, 09:02 AM

Barbell rowing is great. Like most back exericses, so important to keep the mind/muscle connection.You all already know that

I do babrell rows, one arm rows, seated rows, cable rows. You name it. Try as many as you can, keep slow movement and deliberate tension.

**Deezuhl** · 03-31-2005, 10:40 AM

Originally Posted by bluethunder

The part I disagree with is twofold. First, I do not like the 90 deg parallel angle but prefere a 45deg. Secondly, raising the bar to the chest is incorrect as it should be raised to the upper ab/lower chest region. Also, grip distance was not mentioned as the farther apart and higher you bring the bar(chest/upper) the more you will target the posterior delts which is a great exercise! Other than those beefs ,good.. and you bet rows are a must too.

this looks like the way you described, correct???

http://www.abcbodybuilding.com/excer...rebellrows.htm

**ShereKhan** · 03-31-2005, 01:57 PM

Originally Posted by IronReload04

i think it should deads, b.b rows, chins

imo, lat pulldowns are a crap exercise. for the last 4 years, i never did chins, always the lat machine. also, i had no width and i couldnt even do 1 chin. so i started doing chins, and boom, its like magic, width right before my eyes

Could NOT said it better my self. I did the exactly same thing, and boy are deads and chis good for overall back development.

**brew035** · 03-31-2005, 09:48 PM

good read. I also do 45 degree not 90. Ive never tried them at 90 either so cant say they are not just as good. Bent over rows have thickened my back like you would not beleive. Im natural and people are asking do you do juice you sure look thick. I tell them no I just dont use those Damm machines like you do. Machines dont have much purpose except when you are feeling like something diffirent.

**Deezuhl** · 04-01-2005, 08:22 AM

you gusy do these overhand or underhand or alternating hand grip ( sorry dont know what to call the last one)??

**haldy** · 04-01-2005, 01:58 PM

i think t-bar rows with just the bar in the corner and the cable row hand underneath are one of the best exercise for back thickness

**brew035** · 04-01-2005, 05:20 PM

Originally Posted by haldy

i think t-bar rows with just the bar in the corner and the cable row hand underneath are one of the best exercise for back thickness

ummm...........Yeah they will do it but not as fast or as good.

**niXon)(** · 04-03-2005, 01:10 PM

How much weight do you all use for BB Rows???

is 225 probably the average?

**DELTA9MDA** · 04-03-2005, 02:41 PM

watch blood and guts. yates is pulling into the gut, not the chest, not even close to the chest. and yes, the barbell row is it.

**HOLLYWOOD** · 04-20-2005, 07:08 PM

blown SC, you said to shoot for 8-10 sets of bent-rows??? is this what you mean or 8-10 reps?

**Blown_SC** · 04-20-2005, 07:49 PM

Originally Posted by HOLLYWOOD

blown SC, you said to shoot for 8-10 sets of bent-rows??? is this what you mean or 8-10 reps?

I didn't write it, but good eye catching the typo. I'm positive he meant reps instead of sets.

**HOLLYWOOD** · 04-20-2005, 07:50 PM

Originally Posted by Blown_SC

I didn't write it, but good eye catching the typo. I'm positive he meant reps instead of sets.

cool thanks

**Dally** · 04-20-2005, 09:12 PM

yah I hear ya on the back bidness.

Blown thats the funnies Faken avatar i HAVE EVER SEEN!

lemme know when your gonna retire that shat, as Im takin it!

ahahhaha

HILARIUSSUSUSSS

**Blown_SC** · 04-20-2005, 09:37 PM

Originally Posted by Dally

yah I hear ya on the back bidness.

Blown thats the funnies Faken avatar i HAVE EVER SEEN!

lemme know when your gonna retire that shat, as Im takin it!

ahahhaha

HILARIUSSUSUSSS

You can have it next Sunday night bro, I only have it up b/c I lost this past week in the Nascar Fantasy League...