11 Barbell Row Mistakes and How To Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: bit.ly/3GWcfa7
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commenter's question, please feel free to reply to them!
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[@WolfCoaching]

0:12 Opening remarks 0:56 Mistake #1 - Not hinging far enough 3:01 Mistake #2 - Letting the lower back round 4:40 Mistake #3 - Preventing Rotation 6:15 Mistake #4 - Preventing the dead hang 7:10 Mistake #5 - Not touching the torso 8:47 Mistake #6 - Grip and bar variations 9:33 Mistake #7 - Body english 10:06 Mistake #8 - No standardized ROM 11:07 Mistake #9 - Uncontrolled descent 12:34 Mistake #10 - Letting grip limit you 15:03 Mistake #11 - Going too heavy or too light 17:09 Concluding remarks

[@corynorell3686]

Anyone else see this comment as being a month old? Are you a time traveler?

[@hypnos-7371]

*protraction not rotation

[@Slok727]

@@corynorell3686 tenet

[@powerliftingpremedcrafter473]

Thank you for taking the time to add time stamps! It's very much appreciated:)

[@leonananard]

Can we get one for every time Mike says tummy?

[@moonill]

When Charlie is standing there, he moves like a Choose You Character screen.

[@Politegirl686]

😂😂😂😂😂

[@lalithrockz]

Thats ffin true

[@GreyGrim]

no asian genetics in the world, will get you that ripped naturally lmao

[@atrix1212]

@@GreyGrim Neither Mike nor Charly claim to be natural and they all are pretty transparent with their PED usage, but clearly you missed the fucking point of the comment you were replying to as it was literally a joke and yet here you are talking ab "nO WaY hEs NatTY lMaO".

[@vajayjay76]

@@atrix1212 worse, he tried bringing race into it.

[@ZackcHowie]

I love how his vocabulary seamlessly transitions between words like “tummy” and “dogshit”

[@ybrbnf333]

It’s his second language

[@ZackcHowie]

​@@ybrbnf333 And? Never commented on his ability to speak English.

[@williamtse4462]

@@ZackcHowie r/whoosh

[@dagingerbreadman70]

@@ybrbnf333 English is his second language?

[@ybrbnf333]

@@dagingerbreadman70 he is russian

[@a.julian3770]

Barbell Rows are the only lift that I feel I have trouble consistently using proper form. So many ways to mess it up, many of them very subtle.

[@Moose92411]

I’ve found video can be crucial for free weight barbell movements like the row, where I can SEE myself doing it, and track the similarity of the reps

[@chenlu666]

I don't think I've ever seen a person at my gym with proper barbell row form. I almost feel like a dork when I do strict barbell rows haha.

[@apuuvah]

T-bar row is a better movement for upper back. As a deadlift accessory, "cheat" barbell rows might be better. Like Cailer Woolam does them. It's not cheating, really tho...

[@a.julian3770]

@@apuuvah did you really need to post that a dozen times? Wtf.

[@subyob]

​@@chenlu666you are actually.

[@StrongButAwkward]

Mike in this video: "I'mma say 'tummy' until he can't keep a straight face anymore"

[@bradhobbs_]

Charlie looks GIANT

[@tiziano7071]

he is

[@sumdudenorris106]

Correction: Charlie is GIANT

[@5dollarshake263]

Mikes just a dwarf

[@michaelcaron5756]

Yup. Charlie is yoked

[@incharini]

@@5dollarshake263 That dwarf is probably like 250 lbs of muscle and would end you with the brush of his Dwarven axe.

[@2080bop]

Take a shot every time Mike says, Tummy!

[@georgesterner]

Mike saying tummy makes me really uncomfortable

[@92AllSaints]

I find it funny 🤣

[@jonbell9270]

Ha I was about to comment that there was something really wholesome about hearing Dr Mike use the word "tummy".

[@GreyGrim]

to be honest, not many ways to say it. hes biologically correct since he can't say stomach because that references the organ and varying intestines , he could say abs I guess but it "touch your abs" every time sounds overbearing, he could say belly or gut but that kinda has a connotation of it being fat which this asian dude clearly isn't, tummy is the most informal(yet cute) casual way to say it I suppose.

[@johntrains1317]

Same

[@frankvizen5480]

Ditto

[@BOSSDONMAN]

"friend... so to speak" love Dr.Mike's humor

[@ranggasaktibudiputra1547]

My rows are bullshit all these times. I knew something was off.

[@kevchulo]

To be honest i used to avoid rowing because didnt feel my lats working at all, try many different techniques, nothing felt good, then i watch a clip of Mike rowing and try to copy his technique then i remember that my lats where so pumped and had doms for a almost a week and a half and now rows are my favorite exercise for the back, their awesome, for that moment on every time i want technique advice i go with dr Mike.

[@hetisjoelb]

I like not going as deep

[@TheJipino]

I've accidentally been doing the modified Pendlay rows for a while. They are really great as you can reset the squeeze-through-pinkies cue every single rep, as well as resetting your back, breathing and being able to produce more force on the concentric.

[@mrmanjumac3454]

That momentary reset at the bottom is killer. Helped my deadlift right away it felt like

[@twin2civicgaraget2cg75]

These are such good videos. Even as someone who has lifted for a long time, I always learn something by watching. Keep up the good work!

[@THEDRAWINGSTUDIO1]

"Unassisted row olympics" cracked me up

[@michaelcaron5756]

😂😂😂

[@07SSBLAZER]

Same!

[@asilmarahleh4295]

Charlie can pass for a human robot, Ahzero human expressions coming out of him.

[@Konstantyne_Payne]

Was that a Doucette phrase in there???

[@asilmarahleh4295]

Broken Jester You know it when you see it 😉

[@lalithrockz]

@@Konstantyne_Payne no, Mario's.

[@robertobratti3650]

This video is pure gold. Years of bad rows and now I find the holy grail of back gains. Thanks Doc!

[@lealynmar3]

(1)I learned so much from this video. (2)I love how he curses like a sailor but also frequently says the the word tummy.

[@15awesomehighfive]

Another tip is: do them often. Practice makes perfect, and rows are a very 'grateful' excercise: the more you do them, the better you become at them. That's true for every exercise, of course, but I find rows are especially rewarding in that sense, even when performing variations.

[@aestheticshardstyle8927]

Your tips are really great. What i have ran across with mine is that when i do deadlifts regularly that i dont have any pain in my lower back at all plus i use 25s on the bar instead of plates so that i can stretch far enough without the weight touching the ground. Being 5”8 that was my problem. With 25s on the bar i can bend over to 90 degrees and get good sets. Love the channel and tips.

[@shaunzero]

"Where should I touch on the tummy? Where ever is comfy." Crackin' me up.

[@WillisMiran1]

Exercise: Bent Over Rowing Muscles used : Latissimus dorsi ,biceps. Description: Pull the barbell upward so that the barbell touches the chest, pause momentarily and recover to the starting position.

[@WillisMiran1]

kzbin.info/www/bejne/i4GqpqqubKyEb9U

[@iWillLift]

Thank you, SO MUCH, for this amazing demo! I followed every steps today to reset my bent over, NEVER FELT SUCH STROKG BACK ENGAGEMENT ON SUCH A LOW WEIGHT, 115lbs 3x10 and my back felt amazingly worked up!

[@UKERU00]

Man I was doing these this week and could spot A LOT of things to improve, what a great video thanks!!

[@giggityiggityooo4127]

Dr. Mike, thank you so much for all of your knowledge and information you put on this channel, free of charge. I scooped up a pair of Versa Gripps and told them you sent me. Hopefully that sponsorship is coming soon!

[@ThinkBIGBodybuilding]

This is such a great video. Thanks for putting it out Mike. I've been sharing it with a ton of people. I'd love to record something with you at some point down the road. Great work man

[@RudeBoy.44MAG]

Looks like a have a few areas to work on with my rows. This is a big help!

[@sumedhwaryam4555]

I've waited so long for this video, thank you Dr. Mike ❤

[@misshobbyhomemaker8376]

I am watching this video, pausing and going back to watch my coaches eye video as this video progresses. I watch the quick videos while in the gym, but watch the longer explanation videos at home. Thanks for great tutorials over and over again.

[@brettgirl]

Love these series of videos! Dr Mike's pseudo rant explanations are entertaining and to the point and I love looking at Charlie's reactions as he's talking.

[@NotSoLiberal]

New to this channel but this is one of the best BBR videos I’ve ever seen!

[@14SoccerLee]

Awesome high quality vid. I see way too many people making mistakes with this exercise! Great content from Dr. Mike!!

[@PS-cr9lm]

Best video I’ve ever seen from you guys and that’s saying a lot for how good your videos usually are..thank you rp

[@adamkillian5061]

Great video. I've never felt comfortable doing these and I couldn't figure out why, until today.

[@ealtamushkharal84]

Dr Mike You Deserve a lot more views and subscribers Excellent content

[@nikolastojanovic7440]

Personally, I love using an overhand grip. I usually row with two different variations based on the bodies natural bio mechanics. I’m general, the barbell row will always target your whole entire back. However, you can put slight emphasis on certain parts. I like to row with a closer grip and row lower to my stomach(engages slightly more lats). I also like to sometimes row with a wider grip and aim to hit the top part of my abs to target upper back slightly more. Regardless of the row, while back gets worked. What I don’t understand is when people row with a wide grip but row low to their stomach. It’s contradicting. By doing that, you are limiting the range of motion. Based off the anatomy, when we spread our arms out wide, we can pull back further if we pull towards are chest vs towards our waist. If we keep our arms closer together, anatomically we get more stretch it we pull our arms lower to the waist line.

[@likemy]

great point

[@neoLover23]

your best videos are your instructional videos. thanks for doing these

[@calumet5714]

This has really been a great help to me, thank you for the quality information.

[@bronsonbuskett4256]

The ‘fix your technique’ edition I’ve been waiting for since the beginning

[@aidan8342]

That was great, bro. Knew of you and your work before but subscribed immediately once I was recommended this vid.

[@coldshivery]

Thanks for the awesome tips. The nice thing of doing good form is it's harder so more stimulus with lighter weight so it's easier on the joints.

[@nicolaskeith8872]

this was one of the funniest episodes yet from everyone's muscle daddy thanks daddy, great tips!

[@SuperSharabh]

I just love these videos man. So much to learn ❤️

[@abhinavpatil759]

'Mike here with Charlie Jung, my "friend" so to speak' 😳😳😳

[@OrthoBro3]

tummy tummy tummy tummy tummy

[@ParvParashar]

Magnificent tutorial! Really love these. 💪👍

[@andrewt248]

I find that grip is more of a factor for me across a pulling session, rather than during a specific pulling exercise. I use straps for heaviest sets of RDLs and rows because I still need some grip strength for additional pulling exercises.

[@charlesokpoko8291]

Awesome video! I gotta humble myself on my barbell rows and tighten up the technique a bit more.

[@resn604]

Yessss! Thank you so much for making this one y'all are the best, time to get rowing

[@bc9086]

Best barbell row instructional video I've seen yet!

[@KazKasozi]

Finally found a video that goes through this thoroughly. Barbell row technique has been a problem for me.

[@Noname-qn2lr]

Best comprehensive video ever on the barbell row

[@thomasm1585]

No BS coaching. Thanks Dr. Mike.

[@whatplanetareweon2375]

Your information is invaluable in my quest for aesthetics!

[@aja4875]

Watching this before doing my Push B workout where I focus mainy on barbell rows. Thanks for the great info, subbed!!! 👍🏾👍🏾

[@jcentracchio]

I just started watching you guys about one week ago, and I have learned so much. Thanks, Dr. Mike! Can't get enough of these. Now employ them in my workouts!

[@interstanter]

Best bent over row tutorial on youtube. Period

[@loopghost]

Thank you so much for your videos. Exact info I need.

[@charliehaskell1926]

I guess I shouldn’t be surprised that even RP’s form videos are top-tier.

[@williamcowx1039]

your training partner is JACKED...he looks like a giant standing net to you...By far the best video I've seen for rows

[@gracefool]

I wish you guys would include in this series a demonstration of an actual set with the actual weights you use in your training. I know you post them on Instagram but surely this is also the perfect place to include a clip?

[@b18crlxi]

They post heaps of their workout vids on Instagram 😎

[@kimjongun2536]

Their Instagrams are filled with it

[@shashankshekhar3562]

Hi Dr. Mike, do you have any advice for us on how we can increase our flexibility to get in a better hinge position in general for exercises like deadlift or barbell row?

[@sverreodr227]

So long winded, but when you give such valuable thorough advice you really need to be. I prefer your technique videos over anybody else on youtube. This one and the Overhead Press video in particular, helped me a great deal. I started with an insult to be a jerk :D

[@miguelluceromendez7235]

Beat row vid I've seen, very clear and thorough

[@angrygoldfish]

I love doing heavy rows with leg and hip drive for sets of 3-5 reps. It's not conventional and doesn't serve a specific purpose other than to make me happier in my workouts.

[@comando293]

I train this style of row up to supplement my deadlift and grip. It definitely helps break heavy weights off the ground.

[@rhl2903]

Bending too much to the ground may result in disc bulge in rare cases hamstring tear etc so push butt back until u comfortably can and row back to ur lower abdomen is great

[@patrickjulius7352]

@@rhl2903are you affirming mikes style or are you saying he’s bent too far over and that poses the risks you mention? Please explain. Thanks!

[@sayanchakraborty4137]

That is not lifting that is ego lifting and showing off

[@angrygoldfish]

@@sayanchakraborty4137 How is it ego lifting and showing off?

[@tylerk.7947]

I haven’t been hinging nearly enough. Thanks!

[@alimehrozi2828]

Love this series and hypertrophy made simple

[@kks5669]

Yo, thanks for going into this, i always messed up my rows. Liked and subscribed

[@painterpainting7056]

Best channel in the history of youtube , been here since the start of youtube

[@alsdeclassified]

Amazing video. Thank you for this very thorough breakdown. You left no excuse unaddressed

[@Anothertruecomment]

I finally know how to row the right way, feeling it instantly

[@Bubbles95]

I'm absolutely in love with Mike 😂😂

[@sophiabulgaria3687]

Does he turn you on that much girl? Get a room 🤦‍♀️

[@REVIVALFitness]

10:45 Charlie is so good his ‘bad row’ is just a Pendlay row

[@kasrasayten9047]

amazing stuff dr mike

[@ryanlathotep]

14:59 - valuable lesson right here

[@ladyviking]

You just fixed my life. Thank you!

[@OfficialExqui]

This is an instant sub from me, awesome video thanks a lot guys !

[@markkowl6539]

Mike is the only one I can take seriously when he’s saying “touch your tummy!” Over and over again.

[@OldestPagans]

At this point, everyone else can just stop making tutorial vids 😂 these videos are soooo freakin good!

[@lizzslabaugh9303]

You guys rock. Thanks!

[@KoolGNasBlackThought]

he makes it look so damn simple and easy lol.. whenever i do these i can never get it to feel right even with light weight and it's all around awkward as hell. going to go over this vid multiple times

[@fernandotravessoni4130]

Thank you Mike!

[@DuanePortal]

Fantastic, Thankyou!

[@user-qi1ye8fd5f]

Thank u very much this is helpful.

[@MADIO78]

I’m commenting and liking because I’m doing “KZbin stuff”!

[@michaelanthony4750]

So much great information

[@StephenMarkTurner]

Thanks as always

[@tim..t175]

This is a great video thanks . First i have found to actually explain it completely. I thought i was doing them properly but no .

[@DAatDA]

I feel like, for me, LOWER BACK rounding on rows and deadlifts was because of a weak UPPER BACK. The upper back, t-spine muscles, are bigger and more powerful than the muscles of the lower or lumbar spine. If they aren't strong and held tight during rows and deadlifts then the lower back has to carry the load. Once I strengthened my upper back and really focused on keeping it tight, my lower back issues on DL and rows went away.

[@nielsottens8046]

I found that out this week on romanian deadlifts. Normally i focus on bracing my lats and abs/lower back but didnt do much with my upper back. This week i focused on keeping my upper back tight aswell and it felt better and smoother in my lower back

[@HolidayFortnight]

What did you do for upper back work?

[@DAatDA]

@@HolidayFortnight This kzbin.info/www/bejne/eKuzpnZmjZtsgck And This kzbin.info/www/bejne/jJfKg6N4nc51gqs Just as important as strengthening the upper back is focusing on keeping it tight and not letting it round during rows and deadlifts. All the strengthening in the world won't do much if you still don't fix your form.

[@HolidayFortnight]

A DS Thanks a lot. I’ve never heard of Kirk shrugs before but after googling it I’ve found a lot of convincing arguments for them. It seems like Kirk shrugs would be more effective using a high reverse incline so you’re leaning slightly forward. Or you could just stabilize it leaning forward yourself. I’m guessing 10-15 reps is the sweet spot for movements like these.

[@Superman-xr1oh]

@@DAatDA Didn't the guy in this video just say to let your scapula round forward when rowing?

[@jimmason8502]

"Training for the unassisted row Olympics"....Dr. Mike is funny and informative.

[@saifsm7482]

The one we’ve been waiting for !

[@moresalesoryourmoneyback]

Thanks Dr Israetel

[@Gambi_1]

great vid Mike!

[@HowsItTripping]

So stoked!!!! row video was requested and was granted. LOL at 13:53

[@phichau90]

I hope u do more of these type of form vids.

[@marsimusaonit4503]

Thanks!

[@francescafrancesca9872]

Thanks for posting this. This is a damn difficult exercise for me to do and everyone does it wrong. Not sure how many females are here but I saw so many poor demos and had to come to see the Doc here break it down. You do have females here so what can we do for grip strength improvements lol? We are not doing the moves the dudes do in their private time lol. Great vid Dr Mike.

[@camm9397]

love the passion

[@tramsay]

Very informative!

[@walgreenscal]

love this channel amazing video

[@luka1790]

Great video!

[@owenmckenzie6916]

Awesome video! I notice that while controlling the eccentric and allowing scapula movement, Charlie generally demonstrates the row by allowing the bar to touch the ground... Wheras on others (i.e. 5:58) the bar is left hanging after each rep. As you said at the begining, Charlie is very flexible through this range, so is it simply due to the back angle and ROM, that results in the bar being far closer to and touching the floor after each rep? Could there perhaps be a benefit in overall back developement (erectors mainly) for leaving some space between the bar and the floor after each rep (even if its a couple of cm)? Or could it conversly be argueed that the added fatigue of the erectors via holding/supporting the weight for whole set may take away from the stimulation for the lats and other upperback musculature?

[@samueldahl9790]

Best one yet