How To Barbell Row

In this video, I teach you how I like to perform the barbell row/pendlay row.
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[@redghost289]

"Do NOT move the barbell" is my favorite Alan Thrall catchphrase.

[@elreydelmundo1343]

It's a Mark Rippetoe/Starting Strength reference.

[@dickjohnson5025]

@@elreydelmundo1343 And its true! You don’t move the barbell.

[@Boxpsring]

@@elreydelmundo1343 On a couple of the Starting Strength videos you can see Alan Thrall in the background, he attended one of the coaching seminars.

[@Jay-we2ek]

3:01 he moves it.

[@12pewsback]

I was in the gym today doing rows. Whenever I setup, all I could hear in my mind was, "DO NOT MOVE THE BARBELL!" Pretty effective cueing lol

[@murderbot4313]

As a beginning lifter, this video as well as your deadlift video have really helped me a lot.I really screwed up my back doing deadlifts incorrectly and since I started following your instructions for the set up to a T, all has been well. Thanks much.

[@stefm.5947]

Axl Rows superset well with Skid Rows

[@VF2024]

fucking legend xdd

[@dickjohnson5025]

And can sometimes lead to siidmarks

[@m_js5709]

I like to Record myself while doing Death Rows personally

[@paulvelasquez4752]

Haha

[@jocakovinac]

Should you move the bar?

[@des6298]

DO NOT MOVE THE BARBELL

[@chief_islxm]

Yeah blaze it brotha

[@Miguelangelfilms94]

Constantly

[@jahimuddin2306]

Move the bar, just not the bell.

[@38Fanda]

DON'T

[@tylerjones5879]

Accidentally pulled bar through my body

[@TCt83067695]

He specifically said not to move the bar 🤦🏾‍♂️ What are you gonna do now?

[@antoniettamancinelli6581]

Why isnt't there already a " *DO NOT MOVE THE BARBELL* " t-shirt?!!

[@dickjohnson5025]

Five step shirt

[@gojeran]

Axl rows are definitely the best kind of rows.

[@theBoonarmies]

hugely underrated joke.

[@karterdowd5837]

Instructions unclear: Stayed in deadlifting stance for 3 hours due me not moving the barbell

[@NoDestenyMV]

instructions unclear - moved the barbell.

[@walkintruth1]

Applicable to dead lifts. So he sampled part of an old vid for dead lift, literally took part of an old vid and inserted it into this one. so if you are dead lifting "do not move the bar". he was referencing part of the 5 step instead of making a whole new vid. Same Basic set up, of dead lift. Made a lot of sense to me to make dead lift set up a reference because if you don't have a decent postured dead lift, chances are you won't have a nothing for a bent over barbell row.

[@walkintruth1]

Hahaha 🤔

[@chaosnexxus9255]

*In Mark Rippetoe voice* Foolishness.

[@TacticalLeo]

Been watching for years. Caught myself at the gym earlier today doing a funny looking barbell row. Now I’m here making sure I did it right. I didn’t, which is why my lower back feels funny. Always good to have these videos to know what’s what and what’s not!

[@ZA-sy7dn]

Just a tip for anybody doing 5x5/starting strength. Do a bench grip, as the row is implemented as the opposite of the bench

[@ZA-sy7dn]

Wow I read this thinking good advice, then realise I commented it a year ago.

[@gabrokkerhun]

@@ZA-sy7dn you still on 5x5 tho?

[@GoblinArmyInYourWalls]

@@ZA-sy7dn You've come full circle

[@axeldiaz7960]

Maybe the best comment/first reply duo I’ve ever seen

[@jahimuddin2306]

@@axeldiaz7960, I saw one on a truck video. It was funny as hell because the guy wrote a paragraph then replied the next day with a paragraph.

[@Mattlongify]

That Deadlift setup recap was gold. "DO NOT MOVE THE BARBELL" 🤣🤣

[@jtdog365]

So to recap: move barbell to shins, bang knees, quick jerking motion.....got it👍

[@Awalrad4594]

JTDOG ôi

[@PrismC]

DO NOT move the barbell!

[@missano3856]

You could incorporate a violent twisting motion as well-to work the obliques.

[@yeetsin560]

miss ano yes and do hiit cardio while at it

[@missano3856]

@@yeetsin560 It won't work EXCEPT if you balance on a Swiss ball. Actually with my gym closed I'm doing HIIT, stair running.

[@HaroldDanielMorenoUrbina]

How to Barbell Row was the firs video I saw on your channel... then I have seen like all of then. Thanks for updating this tutorial

[@sergioalvarez991]

No lie I tried how u set up and I was most comfortable doing it by your steps 💪🏽 Never did rows but now I’m incorporating it in my workouts

[@Momosvlogsies]

Good on you @sergio

[@perturbo]

You should finish your Untamed Special series

[@KaptainKrypton]

After this video, I'm never moving ANY barbell. EVER. Not even if there's a fire.

[@michaellovell2518]

I 'm finding it virtually impossible to lift weights without moving the barbell, but I'm afraid of Alan, so I'm just going to start doing yoga while staring at a stack of plates and see how quickly my muscles grow like that.

[@jackburgoyne8169]

@@michaellovell2518 or you could take steroids. Muscle growth guaranteed with no need for exercise of any kind 😂

[@Diaryofaninja]

Jack Burgoyne going to laugh once u have to get on TRT for the rest of ur life

[@yeetsin560]

Deost not if you do it properly with a pct

[@sophovot5079]

@@michaellovell2518 just lift the plates, the bar is for beginners

[@ErikTails]

Is ok to move the barbell?

[@hokiepokie]

𝘿𝙊 𝙉𝙊𝙏 𝙈𝙊𝙑𝙀 𝙏𝙃𝙀 𝘽𝘼𝙍𝘽𝙀𝙇𝙇

[@cellardoor8943]

yes.How are you gonna row without moving the barbell?

[@Terzy]

Erik Tails no

[@bennelson942]

Erik Tails yes roll the barbell into starting position. I thought it was pretty clear!!

[@frankchen4229]

Cellar Door you don't get the joke do you?

[@reef6826]

Your videos are the gold standard of lifting tutorials.

[@Sphinxxie89]

This barbell row video has helped my deadlift setup more than I would like to admit... Thx Alan!

[@bluesdawg9156]

Was, is, and ever will be the best weightlifting channel on the KZbin.

[@AmazingAsif]

Your tutorials are so relaxing to listen to.

[@joebill5467]

Hey great video. Short, sweet, to the point and still giving great advice so many years later. Really helped me know where I was Messing my row up. Thanks

[@matthewzito6130]

I've actually done both Pendlay Rows off the floor and Bodybuilding-style Rows off a rack. I'd recommend both, but not necessarily in the same program. Meanwhile, I've noticed I can use a lot more weight for the latter, owing to the more upright torso angle.

[@VeryNuclearYT]

after watching this video, i just stay in that position and just don't move shit. Today i woke up, completely ripped. THANKS!

[@jmcsquared18]

So it's basically a barbell dead-row then? Jeff Cavaliere approves 👏👏

[@JackgarPrime]

Although Jeff has you start it from an elevated position in the rack. I've been trying them like that for a few weeks, and I really like it. I feel like I can really emphasize my back strength without worrying about smacking my knees or losing tension.

[@justindankert7725]

@Ausla Davis Yes, this is why he is more successful despite his lack of fundamental knowledge about programming and the basic lifts.

[@bealltho1]

I've apparently been doing them Cavalier start style for the whole time as a start mine from bench height and walk it back, bend over, and do them bodybuilder style

[@JackgarPrime]

Ironically, training untamed benefits from being strict and uniform with your lift form.

[@deadtrim.2848]

This was by far the best video to explain it. Thank you

[@valeriacordero8126]

the best videos for weight training in the world!

[@OrlandoAponte]

I love that Alan doesn't sweat the small stuff when it comes to teaching these lifts.

[@somduttsharma.]

Sir you are Legend..and my favourite trainer 🤘

[@jakubslavik5595]

Your vids have been recommended to me through my older brother, who also lifts. Since I had been training weighted calisthenics till October (I did not have enough equipment to rely on weight solely), excercises like deadlift or bb ohp, even bb squats were something really new for me and I am honestly very thankful for every advice I've received from you and my big bro. Thanks a lot!

[@BloodyFox1]

He's really bad at controlling the eccentric part of the movement. If you're doing rows, you should really try to control the bar on it's way down, to at least achieve a negative motion that lasts for more than a second. He's leaving a lot of gains on the table with the form he's showing off in this video. From an exercise science perspective, this is not great, as good as his form is for the active part of the movement.

[@MrsMansir]

These instructional videos have been really helpful. And he's so entertaining

[@vanritz9049]

Great short and sweet video. Added Pendlay rows for the first time this hypertrophy block, so this was timely and appreciated.

[@Gmftw23]

was glad to see this after the bar swung out on bb row and tweaked my back, cheers Alan

[@mysocalledknife07]

Such a badass riff by Bloodeagle 🤘🤘

[@gregorybuttari8651]

I use these after benching pressing ... the same grip too. They seem to help.

[@johnsmith-eu8qv]

Nice one Alan this is a lift that demands correct form

[@FractalJaguar]

Your little 'Do NOT move the barbell!' segway made me proper laugh, had to rewind to watch it again :D

[@jihotheprotein]

Recently, I really confused how to do barbell row properly. It's not a competition lift, so every people do this their own way. Your explanation helps me. Thanks :)

[@666ofdoom]

Automatically thumbs up for clicking the video

[@mikeg4490]

Love this version of B.B. rows. I switch grips between every set too

[@spergieaspergus2844]

Thanks for the vid. There are so many points of contention on the B.B. row, you covered them all. Train Untamed!

[@pen2Christ]

Allan I love your work man , and your life as it’s presented through train untamed. Thanks for everything !!!!!!!

[@LeevesFPS]

I was doing these today and found this...crazy it was uploaded exactly 2 years ago

[@Astryca]

I just started rowing, and boom! This video shows up!

[@gregorycocco9043]

Woot came out right before I was about to do my rows

[@Cysubtor_8vb]

I've been doing the Pendlay Row style of barbell rows for years and it always seem to baffle everyone at my gym since the bent-over variant where the bar never touch the ground is the norm there. Probably because magazines and whatnot tend to be obsessed with bodybuilding. Anyway, I have noticed my stance have evolved over the years and now I row essentially from my deadlift position, which probably adds to the confusion as they likely expected me to be deadlifting instead of heavy barbell rows, lol

[@michajozwiak7650]

xD

[@MrC00ky]

Thank you so much, I've been searching for a great in depth barbel row video and you covered everything that i wasn't sure about!

[@lookingforthebigguyricklas5503]

I'm 52 year old contractor I live in Pittsburgh Pennsylvania I've always been active and I've always played around with weights because I like being strong I don't want to be a week person when I'm older I want to be 60 years old and be able to handle myself watching your videos inspire me thank you for what you do I would love to have a workout plans my whole life I've always Winged It Is there any simple workout plan to get big and strong

[@dxrbkn5145]

Best videos on the web!

[@michaellee9883]

Alan, I love you. I could not help but notice that your old row videos are divergent from your current set-up and motion. This is a much needed video as it is critical to move the barbell over the midline of the body in order to most efficiencly fight against the force of gravity and lift maximal weight.

[@erickomans5494]

Thanks man. I've just started doing these as a warmup for my benches on Friday and reviewing form here really helps me out.

[@robinuitterlinden9814]

I start watching your videos since a few weeks and i learnd alot from you and my training is differend now because i do more barbbell exercises then back in the day when i was training bodybuild style.. now i do more powerbuilding style.. also like the way you set your gym dream and good luck with your gym.. greetings from the Netherlands.

[@SophiesEarthquake]

Top content!!! Helps a lot people to prevent bad injuries.

[@Gloin79]

Rowing 70% of your deadlift max is what cailer woolam seems to do to get an insane deadlift

[@Isaiah-ft5nx]

That and having arms so long that his lockout is basically at his knees...

[@n0days0ff81]

Best place for me to get lifting advice on. 😎

[@mastersironmantarmstrong7148]

Very helpful! Thank you. I competed in the ADFPA back in the 80s and early90s but never did barbell rows. I have been experimenting and watching videos on how to for several weeks now and this video most exemplifies the technique I think is best for me and what I am comfortable and natural with.

[@outbackfamily]

love your stuff ! keep up the good work mate , Kamran from Brisbane,Australia ~

[@gangstalker47]

Bro this was perfect I’m rowing today Thanks.

[@mahdi3521]

Thank you ❤️,i really felt my lats with this exercise

[@ryanpify]

Incredible coach

[@chris251188]

Back day today, this really helped! Never been happy with my rows before, this and the deadlift video have been essential for me to progress safely, thanks!

[@tonytaylor5165]

I find this way much better

[@matthewtube7]

Appreciated the Marine Corps usage of the word "belligerent". To quote the infamous Inigo Montoya, "You keep using that word. I do not think it means what you think it means."

[@JohnBradydoesstuff]

And the trophy goes to the user of the quote from Princess Bride. Well played. Well played.

[@rubenclark8017]

AXL rows, gotta love it!

[@theshadow6273]

Awesome video thank you. Very informative and falls in line with what I've learned. I found it reassuring as a long time lifter.

[@BrentKasmer]

Great tips. Thank you for sharing, Alan.

[@DiskoKDiskoL]

Bodybuilda rows!

[@nsxdarin]

I just sat there holding the barbell while it rested on the ground.

[@florianeggert247]

When I do pendlay rows with arms wider appart, I feel an awesome squeeze in the scapula.

[@dekelkap8886]

fantastic video Alan, I really needed this.

[@solomonanczarski5402]

Holy moly look at the hamdinglers on this fella

[@user-bp4qq7tt1u]

Today was another attempt at the row and I just don't feel like my back is straight enough like yours. I've lifted before but getting back into it recently and I just feel funny doing this. I think people judge me 😅😅. Oh well. Will try again Friday.

[@BLVRDbeats]

“Do not move the barbell!” As a text tone

[@ShaunCharkowick]

Alan you are the man

[@UnrealTech9403]

Check out Cailer Woolam's technique. He does it belligerent style and it makes him insanely strong at deadlift. Dude's a freak. Getting a little more upright helps with lockout.

[@RetreatHell518]

Moses has returned !

[@jeanchery7246]

Great teaching 👍 Alan

[@christophe_gallant]

Wish you would elaborate more on the other variations, muscles used and purpose of the exercises.

[@sekhiso1044]

Yes! It is power Row

[@tazrockymuff]

This was very helpful. Thank you for posting!

[@StrongButAwkward]

Best advice for hand placement on a row is just where you feel you back engaging the most. It'll be a little different between different people, but it's not going to be worlds apart. Everyone has slightly different muscle origination and insertions and limb/torso lengths. It's not a huge leap of logic to suggest people are going to engage their backs better with a grip anywhere from right outside the knurling to right around middle finger on the rings. People just need to play with grip width on a row the same as on the bench or a pullup for where they are strongest and/or where they feel the muscle they want to build the most depending on the goal of the exercise.

[@susantkumarnand9520]

Great information ....Love from India .😘

[@jonnycacique]

amazing as always

[@Jackmerius_Tacktheritrix5733]

2 people moved the barbell

[@alancastellon9225]

Awesome, love your videos man

[@TheEzro]

"Bodybuilda row" hahahaha Your the man Alan I watch like all your instruction vids and they help a lot and finally corrected my conventional form, if you could do a video on sumo cause I'm sure I have a lot to fix still

[@sddhvjlsdfhvjlsdfhvlhvkjsbnvs]

Today was my first time ever barbell rows of stronglifts 5x5 program

[@tonytaylor5165]

If doing strong lifts I would swap barbell row for the pendalay as more of powerlift explosive exercise pendalay hits near to your chest area lot people been getting barbell row confused but I do find this way of barbell row significantly better than the useall bodybuilder version that tipically used same with that row all 3 great exercises but pendalay more power momentumed I find barbell great for reps same with that as an exseiarly lift primarily lifts I do simply sqaut bench deadlift both shumo and conventional and pendalay. Ohp or dunbell shoulder press barbell row tbar row and floor press either bar or dunbell probably best exercises for exseiarly lifting great exercises to carry over to bench sqaut deadlifts

[@TenshiThesseus]

I always hear "DO NOT MOVE THE BARBELL!!!" in all Alan's videos, is that just me? lol

[@beyenpe]

since i watched this video whenever i approach the bar for deadlift or rows i hear alan thrall screaming "DO NOT MOVE THE BARBELL"

[@aarronharmon9072]

Thank you brother

[@MarkusJunnikkala]

Sooooo.. do you move the barbell or...?

[@broodjebakpao1994]

"Do not move the barbell!" Kinda reminds me of "You shall not pass!"😂

[@king8321]

Should I move the barbell?

[@ezfit3367]

Great tutorial! Thx Alan!

[@marshallmaia8130]

It's been 5 years, I'm waiting for him to tell me to move the barbell.

[@coledooley6166]

Super helpful tutorial thanks man 💪

[@josipvran]

So simple, and well explained, great work :D