Build a COLOSSAL Back with One Simple Exercise (Bent Barbell Row Checklist)

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0:00 Hi Guys
0:30 What That Back Do, Tho?
1:52 BOOSTCAMP
3:05 Are You Using a Scalpel or a Hammer?
4:38 The Case for the Barbell Bent Row
7:39 The Case AGAINST the Barbell Bent Row
12:07 Grip
13:18 Bar Path
14:53 Slant and Range of Motion
16:32 How Much Cheat?

[@AlexanderBromley]

BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley

[@Afrostmes]

“Assume that you are not Dorian Yates” That’s some good advice right there 😂

[@GVS]

For a while, I actually dumped bent over rows in favor of machines. They allowed a lot more volume, mind muscle connection, squeeze and feeling...but I think overall it was a mistake. Working the erectors with submaximal loads didn't impact deadlifts in the program at all, and in fact helped them. Also allowing for a slight use of momentum stimulated the lats and traps more. Finally, being forced to brace really helped a lot with that as well.

[@BaldOmniMan]

I came to say this exact same thing

[@muscularclassrepresentativ5663]

​@@BaldOmniMan oh shit, wasn't sure who to believe between the powerlifters and the bodybuilders I had heard shitting on barbell rows, but now the two nattie lifters I respect the most are chiming in to say barbell rows may be superior for bodybuilding on top of all the juicy powerlifter hype. They're going back in the program 😂

[@geoffreyverityschofieldsbu3660]

@@BaldOmniMan Of course you did Baldy! Not an original thought in your body aye.

[@Joe_Pittard]

@@geoffreyverityschofieldsbu3660 why would you need to be original in a pursuit that's been covered by millions of people over thousands of years? I tend not to trust someone who's saying something completely new, because we've known what's best for a long, long time

[@geoffreyverityschofieldsbu3660]

@@Joe_Pittard Goes to my point, if you are just regurgitating something "that's been covered by millions of people" and can't actually add value, why do it at all? BOM, GVS and the rest of their clique don't add anything. They have no experience as athletes, bodybuilders, coaches, they have no credentials. They offer nothing except cut-price millennial marketing. Contoured 5'o'clock shadow (BOM) and unkept hipster hair (GVS), doesn't cut it.

[@lackingaround]

Never seen Dave Tate nerd out as much as he did while talking to you. Seemed like y'all genuinely enjoyed the conversation. It was amazing to see y'all talk about how KZbin channel inner workings are (trying to get one off the ground now).

[@dannyy8619]

Yeah I agree. I think that's the most engaged Dave Tate has looked with non-Westside guys and even with some Westside guys. I can tell Dave actually follows Bromley and actually recommends his channel. Great table talk.

[@koleary1798]

Nice one Bromley! Your recent Table Talk with Dave Tate was unreal. Fastest 4+ hours ever.

[@AlexanderBromley]

I appreciate that! Was a very surreal experience, it's been a while since I was worried about stage fright. Just happy I could form coherent sentences!

[@markokarkkainen2287]

Yes table talk was great!

[@utgardkraft1412]

​@@AlexanderBromley loved it also

[@spartakos3178]

💯 Agree with this comment thread

[@koleary1798]

@@AlexanderBromley you were up there with Dr Mike in terms of credibility in what you communicated! Fantastic appearance.

[@private5261]

We’re incredibly lucky to have a guy like Bromley provide all kinds of strength knowledge… for free. Appreciate the information!

[@timothyjudge4807]

When someone chimes in as a fitfluencer saying barbell bent over rows aren't a worthwhile exercise because it doesn't target muscles for Hypertrophy as machines do, I tune out to everything they say following that.

[@EpicwinFTW27]

I've always enjoyed bent over rows, but I neglected them for a very long time. Started integrating them a few weeks ago and already feeling stronger in my back and biceps. Such a brilliant exercise

[@patrickjulius7352]

Which form do you use? The one Bromley recommends?

[@cls34]

Extremely high quality content, as usual. Bromley’s content is absolutely the most accurate, helpful, thorough, and thoughtful around. Support the guy if you can, folks.

[@huntermach7356]

Instantly clicked the second I saw the Barbell row, since it's one of my 2 favorite exercises along with the Squat, highly informative and I truly enjoyed the video.

[@bigpicturegains]

I’m a big fan of dumbbell bent over rows, done in a way that feels opposite of a dumbbell press, overhand grip, upper back focused. Lots of range of motion and each side of body worked symmetrically / no way for one side of body to become more dominant. My back blew up doing these and one arm dumbbell bent over rows with neutral grip targeting more whole back 💪

[@jeremiahhempel1975]

I read this and thought you meant opposite of overhead dumbbell press. Which was quite a mental image.

[@Travis_Trauma]

Same.

[@MattFlyFisher]

Yessir same for me

[@chadadams6750]

Bro, on the ads. Those of us that have watched you for a long time are just happy to see you kicking butt man. Keep it going and we’ll keep watching because what you put out is valuable, therefore we value it.

[@spartakos3178]

Doing Week three of the Nunez program on boost camp. So far, this is the first thing featured in KZbin ads/sponsors that I have ever actually appreciated. So, thank you. Looking forward to getting through silly hypertrophy phase (Disciplining myself because I like sets of 5 so much) and starting one of your programs in about five weeks.

[@crayscrabitch696]

Thank you for always having different quality audio for adverts so i know exactly when im past it

[@Major.Tom.1973]

It works your back like ALL of other rowing & pulling machines combined, I love it!

[@Lokiswole]

I hit 225 on rows (strict with a tiny bit of play towards the end of my 5 x 5) but haven't been able to crack 500 on my deadlift yet. I just hit 455 last week, which is a 10 lbs jump from last month. I'm starting to feel like 500 is more attainable though!

[@Matt-zp4oc]

How you only have 104K subs is beyond me. Thanks for the content brother!

[@ideamachine39]

This channel has saved my back in more ways than one!

[@RedeemVariableConsideration]

Me: Doing Pendlay Rows Teens at my gym: "thats not a deadlift, Mister.

[@sander1426-2]

Thanks for the great content Alexander. Pronated barbell rows will feel even better after watching this video!

[@MattFlyFisher]

Youve quickly become one of my go-to heavy hitters on youtube💯

[@MrWarneet]

An excellent overview of this important movement.

[@Zooky424]

Great video as usual, bro. Still picking away at your table talk episode, but I'm happy to see you on there and I hope it brings you more subscribers!

[@meisdetermined]

Wow he is very thorough. Love it.

[@FoxwalkPrimitive]

I couple my rows with my benches on both ME and DE days. Yes I row with bands and chains. Two things. Your ratio is spot on and back fatigue is not a problem.

[@CigEconomy]

Been waiting on this one. Been focusing heavily on upper back.

[@sturdyturk]

Perfect timing, my upper back (mainly traps) has been a big weak-point of mine for long enough

[@boosta3094]

Best fitness content out there, raw educational and no bs.

[@thomasgerszewski5678]

I've been finding a lot of my love for rows in the plate loaded iso row that hammer strength has. I normally put the hundreds on the arms to start an end up doing sets of high reps. I love that machine and got I think most of my thickness and strength from that as of late 💯💯

[@landonconverse7995]

Ay ay big boy Bromli with another amazing video, thank you bud. I hope all is well❤

[@sep69]

Thank you for this very interesting video. You gave some cues of details that I did wrong. I like rows a lot so thanks for improving my technique ! I also started doing the "minimalist" program you described in a recent video and I like it a lot. I use it as my base program, be it with more sets, and when time permits I add in some exercises. I am really enjoying it, am super motivated and seeing nice results so thanks a lot for that one also :)

[@YuvrajSingh-hr9rh]

0:29 THIS will be the ethos for upper back training!

[@joetoth5465]

Probably the best breakdown of this movement I have seen on YT. I love the board it gives the lesson another dimension just like in a classroom. Could you do a compare and contrast with this movement versus the T- Bar Row in the same manner? A lot of confusion exists between the two and you are just the guy to properly break it down. Excellent video glad I found your channel!

[@TheoEclipse]

The illustrations with his descriptions of how the different positions and grips affected which muscles were being activated really helped me to understand the information and I wish more YT athletes explained exercises like this.

[@PeterCyber]

Barbell Rows have done wonders for my physique, confidence, and other gym lifts.

[@jib6984ify]

I alternate bar path and range between seal rows and bent over barbell rows. Pull with more upper back/romboids with stricter form with seal rows. More load, slanted angle with looser form with bent over rows. So far so good for me.

[@harronator-2670]

Thanks for the quality content

[@michaelgoodwinpersonaltrai1874]

Jokes are on point. Good sense of humour, and great educational content again. Thanks Bromley.

[@zuhairyassin505]

Started doing them with 30kg bilaterally and its amazing from strength and hypertrophy perspectives

[@buckyhate7695]

I just finished the second week of the second block in the Kong Program. Downloading Boostcamp is by far the best thing I've done, since I started lifting. I can't wait to see what's next. "Assume you're not Dorian Yates." is the best advice I've gotten yet. I tried his Blood and Guts approach, and I had to learn the hard way, that I'm not nearly as genetically gifted as Dorian. The only gain I achieved was in my ability to suffer. 😅

[@Monkeynutzz]

Hey man just wanted to say that I really appreciate these videos and how you cover both bodybuilding and strength training(powerlifting). Please keep these videos coming.

[@manveervictor7574]

One of the first things I ever did with my first runs of 5/3/1 about like, Jesus, 10 years ago?, was add a day for barbell rows and give it it’s own progression. I recall being stuck with my deadlift and changing focus to emphasize row strength for a solid year. When I went back to the deads after I was breaking personal bests month after month. I am not strong by any standards but the barbell row has always helped me. Don’t get me wrong nothing is more of bitch and pain to do then sets of 10 of rows but I know it works. Solid video man. Legit content.

[@hippie_4762]

The Bent Over row has always felt like one of the more gentle exercises on my back, after I came back from an injury it was one of the first I came back to. Which I imagine is because it is much more about stabilizing then working through a movement. Could just be that it agrees with me tho

[@patrickjulius7352]

Which variation do you do? The one he recommends?

[@dalecook4805]

Love a bent row. usually do the flexion rows when I used a chest supported machine.

[@thestonecircle]

Nothing more badass than a massive upper back!! Loved this one, the perfect kind of motivation

[@syzer8676]

Great Video Alax Thanks

[@Hamza-ch5lw]

Information on point, whiteboard work 👌🏿

[@alexanderfigueroa5732]

Intel was ELITE. 😂 absolute love it

[@GamaDaGreat]

A minute and 22 seconds in and I’m subscribed

[@dadbod488]

I know these work, I just need to quit being lazy and DO THEM. Thanks for the reminder 💪

[@roflsean6495]

Great Video man!

[@LightningBoltah]

This is my favorite back exercise

[@Gonzomedic1]

Thanks Doc very helpful!

[@ayda2876]

Such a great video

[@brebium7715]

today i tried attaching a cabel row handle to the belt squat lever and it works really well. like a t-bar row but with the articulation of a cable (in this case a chain). i find that on most if not all cabel row stations the foot rests are too far below the line of pull for me, so if anybody feels the same way, try it out.

[@SLEEPYCAPPYCASH]

Amazing Video

[@Wayf4rer]

Watching all of these big name fitness people go to war over the bent over row is like watching your parents fighting

[@koleary1798]

A big back is simply the coolest thing you can earn in the gym. There's only one way to earn it, and that's years of hard work on a lot of big, heavy movements. Plus, it's the best way to look like you lift in clothes, even in a sweater.

[@reconshide]

Thanks for the shove and all that you do and intellectually communicate to us!!! OooRah👊🇺🇸👊

[@Aaronsolnelson]

Great video. I started doing bent-over rows before deadlifts a few months ago and love it. I think you suggested it in Superior Deadlift. It doesn't interfere with the DL workout. In fact, I keep my back more solid and engage lats more after starting this. It also doesn't take extra time because it seamlessly fits into DL warmups. I used to try them after DLs, but I didn't have the energy and either skipped them or did a half-ass job.

[@farstrider79]

Interesting to hear. I was wondering whether these would be better on a squat day because I was afraid of overdoing it with my low back.

[@Aaronsolnelson]

@@farstrider79 I would say to give it a shot and see how you do. I still like rows before deadlifts. Part of it is that the bar is already there, loaded with 225, and it gives me some extra time to warm up for DL, but I'm getting in productive work. I think it would affect my squat more, but I tend to pitch forward on the squat.

[@Ulrna]

I love barbell rows 💯

[@shawnpatten6515]

Wenning shot @9:10 was gold.

[@reconshide]

Thanks!

[@rickharris275]

Ah, the return of the whiteboard...nice. Also, 3 months of upper back training raised my total by 10%, including these rows.

[@koraxegreek1302]

Thank you💪

[@DCJayhawk57]

Dorian also tore his left biceps doing his famous Yates row. Bent rows and cable pullovers have done more for my back than pullups used to. I get shoulder tightness in the teres region if I push vertical pulling too much. I prefer cable lat pullover/lat prayers with a strap to fill out extra lat volume that I don't get with rowing alone. I'll throw in some single arm cable rows with slight trunk rotation to work on scapular movement, can really focus on technique with one arm (also get a gnarly lat contraction not usually felt by slightly bending into the working arm at the end of the concentric).

[@meckdonalds]

the drawings were pretty awesome

[@mr_wright_official_]

My back is by far my most overdeveloped bodypart, but it's mostly lats/width, and I am only watching because I'm such a fan of bent bb rows

[@utgardkraft1412]

Have ads, get money. Keep making awesome vids.

[@konradfischer8629]

"Spin your girl" yeaaaah my girl 😢

[@rolfrolf9176]

I have recently been experimenting with bent over barbell rows the way they were done in the 60s and 70s (huge deficit, controlled movement but with flexion and extension of the spine etc.) and I absolutely love them, I have never done an exercise that has lit up my entire back like that. Properly periodized with heavier variations I can't imagine a lot of things that will get your back bigger than that (if you do your heavy main movements as well of course)

[@ghfjfghjasdfasdf]

Are you purposefully rounding in order to maximize the ROM and stretch??

[@rolfrolf9176]

@@ghfjfghjasdfasdf yes, I have more movement in the upper back though compared to the lower, I only move the lower back as much as I need to in order to get a good stretch and contraction in the lats and upper back. I also like to let the bar move forward a bit to get an even better stretch, this takes a bit of getting used to so start light. I think Wesley Vissers made a good video about this variation a while ago, I'll see if I can find it

[@rolfrolf9176]

@@ghfjfghjasdfasdf kzbin.info/www/bejne/ioiTpZV3ndFkoM0

[@SilverSlugs16]

I pretty much ignored any “optimal” back angle advice and spammed pendlay rows and the like until I got to 315 x 6 beltless with reasonable body English. All of a sudden it’s “how do you not hurt your low back” and “how is your back so big” literally do the barbell rows you’re so terrified of. Heavy and for reps. Your back is so big and strong you barely need to worry about feeling it or technique, it _will_ respond

[@DnyAln]

Bent over Row has always been a staple in my work out I've been in the gym five years consistently I've worked up to a 235 row for sets of six at the moment. If you're perfectly healthy and not rowing you simply too lazy and lack the mental strength to master the movement it is very difficult and can be taxing on the lower back but like anything else with practice and consistency it gets easier like other workouts, I remember when 135 felt like 1,000,000 pounds now it's my warm-up I can almost roll it with one hand.

[@borgers7909]

What are your thoughts on the T-Bar row? I found it was more effective at building my upper back, gave me better upper body pulling strength in Jiu Jitsu, and caused less pain in my lower back. I do them with the Angle 90s grips.

[@aldo5658]

I came, I saw, I stayed to til the end and I will conquer all 🤝

[@markokarkkainen2287]

Row and grow!

[@kren4449]

My elbows and wrist hurt just thinking about doing them supinated 😢 I do them pronated from a slight deficit to the top of my stomach pendlay style with minimal cheating. Works best for me.

[@lukebbuff]

I’m going through a phase now where I’m focusing most of my strength specific work on compound movements I long neglected. Bent Rows, RDLs, pull ups, dips, and seated dumbbell OHP are my primary movements this cycle and I’m loving the progress in my upper back strength doing rows and pull ups.

[@charlesnewcomb3739]

Why don't u Squat?

[@lukebbuff]

@@charlesnewcomb3739 I do. Just finished Bullmastiff and hit my first ever 405lb squat. I still have it in the rotation but for high reps on my bodybuilding day in this program. Just doing something different for 8 weeks to catch up some lagging body parts and movement patterns.

[@seventoast]

I've been doing the same (focusing on compound movements: bench, squat, pullups, and bent rows) for the last 7 weeks, and bent rows quickly became my favorite exercise; it's a very satisfying movement, especially with heavy weight. This is my first time training strength specifically and I didn't want to go overboard with a lot of different movements. I was planning to incorporate overhead presses next cycle, so it's reassuring to hear that you've had success with it

[@lukebbuff]

@@seventoast Yes, it’s ok to take your time! If you aren’t competing or training for specific bodybuilding goals I think it’s best to look at this as a lifetime journey. Over a period of time, you need to do all the major movement patterns with a good mix of strength and hypertrophy and not totally neglect capacities like mobility, stability, endurance, and athleticism. If that means you aren’t doing every “important” movement every cycle, or aren’t doing the most “strength specific” strength program or “optimal” hypertrophy training that’s fine. Work hard, be consistent, have fun.

[@natepolidoro4565]

Rows are my heaven.

[@dustyhayes9569]

I don’t ever see it but I always want a better back 💪

[@Impish1]

Comprehension check for myself: in Chapter 9, discussing the range of motion, is it correct to take away that what you're suggesting is the range of motion & positioning of a Pendlay row, but without letting the plates return to the ground at the bottom?

[@chadliampolley6991]

The PUP Cam rules. Thank you.

[@squatcurldeadlift7346]

I'm a simple man, I read "mog everyone", I click

[@julianherranz1030]

😂😂 me too

[@bradleyhovan9390]

Opinion on the use of belts for this exercise to help regulate lower back fatigue?

[@_koschwarz]

Most videos try to advise people against barbell rows, it's good to see that there are some people who promote it. I always liked this excercise, for me it is as fundamental as bench press or barbell squat.

[@patrickjulius7352]

What variation do you do? The one he recommended? Yates? Pendlay?

[@_koschwarz]

@@patrickjulius7352 I usually do the classic one, leaning forward to around 30°, with pronated grip, because I want to emphasise my upper back region with this excercise. Yates and pandlay are extremes for me. I mean they're not bad at all but I usually stick to the basic movements and excercises.

[@2jmajjic]

You had me at colossal

[@stoneageidaho]

cauliflower ear is also an indication that you might not want to fight a guy

[@gregshock]

Strong guys have always done bent over BB Rows; Grimek, Park, Draper, Sergio, Schwarzenegger, Yates, Coleman, more guys than I can even remember.

[@porqpine53]

You reviewed his PL Texas Style book a few years ago, but I recently got into Kelso Shrugs after reading his book. Interested if you have any input on those! Paul seems like he would have enjoyed this video

[@radiationshepherd]

1:17 lmao I love this guy

[@Hwyhogg]

Can you demonstrate the recommended form? Thanks

[@serhiiderkach8126]

I wish you said something about elbow angle, cause I you can flare them out or pull with more straight direction behind the back. It usually feels different. What's the best way of doing it ?

[@patrickjulius7352]

Natural gallant does the slant with the arc path and shortened range of motion and his back is huge. Makes no sense lol but I’m always drawn in bc the proof is in the pudding

[@nes4833]

Matt Wenning called 😂

[@brendon2462]

What about landmine and meadows rows as an alternative variation to standard barbell rows?

[@horseman3222]

If you ever in Poland, I'll buy you a beer Bromley.

[@johnscott3893]

Whatever about fatigue to the lower back it sure as hell winds you from all the quad isometric work involved. If you play gridiron, rugby or head up to the slopes to ski this movement has functional benefit.

[@cadenrobl473]

Bro uploads 10 minutes after I'm done with a rowing work out

[@johnbraje7461]

I just added in Kroc rows once a week. Thoughts?

[@iz7347]

Do you think you still need rowing when you do pull-ups, clean and jerk and snatches? I don't like barbell rows because the range of motion is so small.

[@Dionysos_____Alters]

I have issues with my SI joint. I do them with a wide leg stance