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Rows of the Pros

Equalizer

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Aug 21, 2005
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672
Barbell Rows that is:

[ame="https://www.youtube.com/watch?v=wNhHh9hqsOg"]Barbell Row Ronnie Coleman Phil Heath Dorian Yates Larry Wheels Hadi Choopan - YouTube[/ame]
 
Great video. This used to be my favorite back exercise and the one that made mine thick. I cant really do it now though because my low back is all weak and sore all the time. Now I just do hammer strength rows. Great exercise though as long as you don't hurt your low back.
 
Almost each one of those clips show these guys rocking their spines into flexion with a ton of weight. Thats recipe for herniated disks. Damn.
 
Nasser had a horrible lift technique!

Jay and Ray, greats!!
 
From what ive seen Dorian has the best form.

when I lock my back in doing these and t bar rows, Mines more like more upright like Dorians, maybe even more upright and I may rock a bit more esp at top. My forms pretty good though
 
I think most people stand way too upright on rows, especially t-bar rows. I don't know if it's to use more weight or something, but Heath and Ray seemed to be in the right position in that video.

As for t-bar rows; I think this is a good example of solid form:

https://www.instagram.com/p/BqfaoOKl7EI/
 
I think most people stand way too upright on rows, especially t-bar rows. I don't know if it's to use more weight or something, but Heath and Ray seemed to be in the right position in that video.

As for t-bar rows; I think this is a good example of solid form:

https://www.instagram.com/p/BqfaoOKl7EI/

Yeah, standing too much upright and you start to use your traps a lot to pull it up.
 
I always felt like I did these wrong being short and all, so I stick with machines and seated cable rows instead.

How tall are you? They seemed to work well for Franco Columbu and he was 5'4" but he did them with the torso parallel to the floor.
 
I always felt like I did these wrong being short and all, so I stick with machines and seated cable rows instead.

one note on these. im not so short and always used very strict form on bb rows, back parallel to floor, slow controlled reps touch floor n back up.

doing them this way i always felt like a total pussy as 3 plates per was about my max weight.

in vids like this you see the big boys using big weights but certainly not what one would call strict form. rc n dorrian are standing quite tall and move weight pretty fast.

doing them very controlled like that i never felt it to be a great exercise apart from using db's like in some of phil hernons old vids.
 
one note on these. im not so short and always used very strict form on bb rows, back parallel to floor, slow controlled reps touch floor n back up.

doing them this way i always felt like a total pussy as 3 plates per was about my max weight.

Pendlay rows, I prefer them as well. And 3 plates is not weak. That's a lifetime goal for some of us.
 
The loose form is actually the correct way to do them, if you go to slow/too strict you end up doing biceps rows like the guy on Instagram.
 
Yates must have been pretty strong rowing 4 plates with pretty good form compared to the other pros rowing 4 plates with their lower backs.
 
The loose form is actually the correct way to do them, if you go to slow/too strict you end up doing biceps rows like the guy on Instagram.

I found not wrapping my thumb around the bar really helped keep my biceps out of it some. When you get heavy you end up using straps anyhow and don't have to worry about losing grip. Same thing for any back movement like pullups and pulldowns.
 
The loose form is actually the correct way to do them, if you go to slow/too strict you end up doing biceps rows like the guy on Instagram.

What are you talking about? Speed and slop does not magically make your back do more work.

Speed and slop equals injury.

Keeping your spine in neutral. Lowering the bar to about your knee and then rowing the bar to your belt. Nothing should really be moving too much besides your shoulder and elbow joints. This is the way to keep from injuring your spine while involving your back.

If you feel it in your bicep too much try and think of pulling your elbows behind you while relaxing your biceps. Maybe use straps to negate your wrists and elbow flexors. Or pre-exhuast with some sort of other back movement that you feel right away.
 
If you feel it in your bicep too much try and think of pulling your elbows behind you while relaxing your biceps. Maybe use straps to negate your wrists and elbow flexors. Or pre-exhuast with some sort of other back movement that you feel right away.

Yep, that works for me. The straps as well as not wrapping your thumb around the bar. Using a false grip like I do when I bench.
 
Thumbless bench. Yikes. It's like driving without a seatbelt.

I'll do that sometimes and it's amazing how such a small change in hand positioning changes the feel in the chest.
 

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