Welcome back to Bro Basics, a series that covers exercises that are popular and can be helpful, but are often done improperly and solely for aesthetics, showing the broader function of exercises and how to perform them correctly.
In our latest edition of Bro Basics, we cover a popular back exercise done with a machine: the side pull. Today we tackle another popular back exercise, this one done with free weights: the row.
For information on how to perform the row, I turned to bar logic strength coach, Nick Soleyn. Below, we’ll look at his advice on why and how to incorporate rowing into his workouts.
What muscles does rowing work?
There are different variations of the row, and each one targets different muscle groups a little differently. But each type of row works the same basic muscles.
Similar to the lat pulldown, the main muscle involved in rowing is the latissimus dorsi. This is the wide, flat muscle that runs down the back of your torso and goes under your arms. Your lats stabilize your shoulders, help with posture, allow you to swim and rock climb, and even help you breathe.
Rowing also works the rhomboids, a muscle group responsible for maintaining good posture. Another group of back muscles that rowing strengthens is the spinal erectors, which run the length of the spine. You use your spinal erectors to maintain a strong core while performing squats and deadlifts and to stay upright throughout your daily life. Strong spinal erectors = less back pain issues.
Rowing also indirectly works the biceps, shoulders, and forearm muscles.
Why stand in lines?
Strengthen a common human movement. You make row movements in your daily life. Pulling the mower starter rope, lifting heavy objects off the ground, opening heavy doors, and raking leaves are everyday moves that the windrower can handle.
It directly contributes to the main barbell lifts. If you’re serious about barbell raises, you have to do rows. Building a strong, wide back gives you a bigger “rack” for the bar when squat. A stronger back can help you create a more prominent arch when you bench and have more stability when you press the weight overhead.
The most obvious thing is that the rows will help your dead weight. Sometime just deadlifting isn’t enough to keep your back strong. Rows can be done with relatively heavy weights while targeting the back more directly than deadlifting. Rowing also helps improve grip strength, which is vital in the deadlift.
Great alternative to pull-ups and lat pulldowns. Most strength programs include pull-ups because they work a wide range of muscles in your back and upper body. But to reap the benefits of pull-ups, you need to be able to do at least five in a set. You won’t get stronger doing it alone a stinky pull-up.
When an athlete is unable to complete multiple reps of pullups, a coach will often schedule lat pulldowns since they work the same muscles as pullups. But many people don’t have access to a lateral pulley machine. To do?
You make lines. That’s what we do.
You just need a barbell or dumbbells. Heck, as we’ll see, you don’t actually even need weights.
Aesthetics, brah! Do you want girls to swoon and guys to respect you? So you want a V-shaped torso: large chest, shoulders, and back muscles that taper to a narrower waist. Rowing is a fantastic lift that can increase the size of your back (and even your shoulders), helping you develop that masculine V-shape.
How To Do The Row: Row Variations
The basic rowing motion is a pull to the chest with good posture and a firm, stable core. The move can be done with a barbell, dumbbells, or bodyweight. Below we highlight the most common row varieties for strength and sport.
Basic barbell rowing
To perform the basic barbell rowstand so the bar is about an inch or two in front of the middle of your foot.
Lean over and grab the bar with a slightly wider grip than you would on the deadlift.
Extend or straighten your back. Then use your arms to pull the bar up towards your upper abs. If you can’t work your upper abs, the weight is too heavy.
Keeping your back straight, lower the bar to the ground. That is a repetition. He repeats while keeping his back extended.
the pendlay row
Named for the late weightlifting coach Glenn Pendlay, the Pendlay row differs from the basic barbell row in this way: while the latter has you extending your back prior to you start the elevator, the first one makes you extend it while you are performing the lift. It’s a small difference, but putting your back in at the same time as you pull the bar makes the lift more explosive. Consequently, you will be able to pull more weight with the Pendlay row than with the basic barbell row. (The basic barbell row has its own silver lining, as it focuses more on the lats than the Pendlay.)
To perform the Pendlay rowset it up like in the basic barbell row, where the bar is about an inch or two in front of the middle of your foot, and you’re gripping it with a grip that’s a bit wider than you’d use in the deadlift.
Your back should be bent or rounded before you begin the lift.
Extend or straighten your back to begin the lift. Extending your back causes the bar to move up, creating momentum. At the same time as you extend your back, use your arms to explosively pull the bar toward your upper abs.
Lower the bar to the ground. That is a repetition.
This is my favorite variation of the row. Its explosiveness makes it really satisfying to do.
Bodybuilder barbell row
If you’ve seen colleagues doing barbell rows in the gym, chances are you’ve seen them doing bodybuilder rows.
To get into the starting position for the bodybuilder row, deadlift with a barbell or a set of dumbbells until the weight reaches just below your knees. You can let the bar hang in front of you a few inches. Keep a flat back. It should be at an angle of about 45 degrees from the hip.
Pull the bar toward your lower abs.
Lower the bar to just below your knee.
Holding the hanging position and pulling the bar into your lower abs will work your lats more than the Pendlay and basic barbell row. However, because the movement doesn’t start and end on the floor like those other variations, you’ll need to lower the weight onto the bar when doing bodybuilder rows.
Basic one arm dumbbell row
When you do a single-arm dumbbell row, you want to call on more core stability while resisting the twisting pull of the weight. So you’re not just working your lats, you’re also working your core. After the Pendlay row, this is my next favorite row variation. You can get a good “pump” with the one-arm dumbbell row.
Ideally, you’ll have a bench for this lift. Holding the dumbbell in your right hand, place your left knee on the bench. Lean forward and support yourself on the bench with your left hand. The right foot is placed firmly on the ground with the right leg straight. Let your right arm that is holding the dumbbell hang straight down. Hold the dumbbell in a neutral grip. This is the initial position.
To perform the one-arm dumbbell row, pull the hood as high as you can without swinging toward the ceiling. Keep your back extended throughout the lift. Lower the dumbbell down in a steady and controlled manner. It should feel like you are pulling the starter cable on a lawn mower.
After completing the repetitions with the right arm, switch to the left arm.
Bodyweight Inverted Row
The reverse row is a great way to increase the strength of pull-ups if you still can’t complete many (any) pull-ups. It can be adjusted to any level, and if you don’t have access to a gym/lifting rack, many public fitness “parks” offer a bar that can be used for this exercise.
To set up on a pull-up rack: Place a barbell on safety devices where you can grab it while lying on your back, arms fully extended. Lie down with your shoulders directly under the bar, legs extended, and heels on the floor. Pull your collarbone or sternum toward the bar. Pause at the top to work more, then slowly lower back down.
To make it easier: place your feet flat on the floor and bend your knees. This allows you to use your legs to get help.
To make them more difficult: put your feet up on a bench, stool or box.
Programming the Queue
The Pendlay Row and Basic Barbell Row act as supplementary elevators to dead weight. You can do rows immediately after deadlifts or even replace them with deadlifts on some days. the coaches in bar logic he likes to schedule heavy rowing on lower-body days, alternating deadlift days with rowing days. They prescribe a starting rowing regimen of 3 sets of 8. Over time, as you get better at lifting, add weight and reduce reps until you’re doing 3 heavy sets of 5 reps each.
Other versions of row should be used like elevators accessories where your program benefits from an extra back workout. Weightlifting rows, dumbbell rows, and other accessory rows tend to be a good fit at the end of your upper-body days, either on their own or as part of a circuit. Typically, you’ll perform these rows for 3-5 sets of 8-12 reps. Strict form and higher reps will emphasize the back-building effects of these accessory movements.
Lately, I’ve been doing one arm rows as part of a circuit after my upper body workouts (bench and shoulder press). I have been doing 10-12 reps for each set.
Read the rest of the installments in the Bro Basics series:
