How To Build a Thick Back With Perfect Rowing Technique (Pendlay Row/ Helms Row)

In this video we're looking at proper technique on the Pendlay Row and Helms Row to maximize muscular development of the back while avoiding injury.
Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. Each episode takes ~30-40 hours to write, produce and edit. If you're learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 - $39.99)
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SOURCES:
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
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Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@JeffNippard]

Welcome to episode 2 of Technique Tuesday!! Here are the timestamps! (I'll have them every week) 0:29 - Pendlay Row Intro: What is it? 0:55 - Muscle and Joint Actions Targeted 1:47 - How to Set Up the Row (& how heavy to go) 3:05 - Proper Stance and Grip Width 3:49 - Execution of the Row 5:58 - 2 Most Common Errors (Fix these!) 6:54 - Exercise Substitution (The Helms Row) Please share any of the videos you find helpful with your friends and social media so we can make this THE go to spot for exercise technique videos on the internet. I want this series to be much more than just a "how to" series but really dig into the detail for every movement. Also, I am always open to suggestions that will improve the series moving forward. IF there was anything you liked or didn't like about the presentation or information here, please let me know!! Happy rowing!

[@danielsanders7330]

Jeff Nippard love the vids please do a compete guide on fat loss diet and nutrition!!!!!!

[@joefx69]

My lower back fatigues and is sore from doing these way too quick and jeopardises my from. My CNS starts going crazy and I start shaking and can't stay stable. Its been my limiting factor in my deadlift too. As soon as the weight starts getting heavy, my back starts to hurt. What can I do to help overcome this?

[@marcusjihansson]

Jeff Nippard Have you heard about Calier Woolam (Dr Deadlift)’s Deadlift Row?! It is super interesting from a powerlifting standpoint

[@TheRookyMarky]

Jeff Nippard at 6:09 you have a lil typo , it’s “Too” :)

[@JPeeper]

Error 1: Has a grammar error (should be too, not to). It's over, pack it up and start again Jeff.

[@nelsong3410]

“Adding weight to the bar only counts as true progressive overload when the form is consistent.” That might be the truest shit I’ve heard in a minute.

[@xancs6943]

yes

[@mr.andrew_andrew]

yes

[@filiplindgren4076]

Yes

[@DusskStudios]

yes

[@nikolaivanov1373]

Ye

[@brohunt365]

As a 6ft 5 male, I like the added commentary for longer limbs. Please keep that up !!

[@Summerbrah]

Same 6ft 7 here

[@techhelper5022]

Weird flex but hey its 2018💥

[@rushbros]

As a 5'10" guy with long ass noodle arms and legs, I also appreciate.

[@musclemommyenjoyer]

As a 3’4” non-binary, I also liked the added commentary

[@adilhaque7139]

As 17ft Iron giant I like the added commentary for longer limbs. Please keep that up !!

[@JeffNippard]

Has anyone else been to Heavy? I believe it’s an old, old fishing community off the coast of Canada. Doesn’t even have a gym let alone a barbell for doing pendlay rows! That’s totally what I meant by Error #1: “Going To Heavy”. Seriously, it was just an error in editing. You can’t edit videos once they’re published and imo it isn’t worth reuploading for. *OCD intensifies*

[@JeffNippard]

Also it’s been pointed out to me that “thicc” has been misspelled in the title as well. I promise I’ll do better next time guys 🙏🏻

[@sam-mu8tm]

@@JeffNippard no one will really focus on these points , its all about the content 💪💪🔥🔥

[@Playliste90]

Jeff Nippard Don‘t worry, man. I just love your videos as they are always scientifically backed up. So many channels on YT are just spreading bullshit but you seem to put so endlessly much effort into your videos. I highly appreciate that!

[@uconnizzy]

I'm an English teacher, and I wasn't even going to bug you about that. Typos happen. I appreciate your use of research and your scientific approach way too much to bust out the red pen. Keep showing the world how academics and athletics overlap!

[@chadkennedy7246]

"Too" heavy

[@Stalast.]

Truly excellent guide. You're raising the bar (ha) on fitness guides here on youtube. I feel like I owe you money.

[@carmenthong222]

Agreed xD

[@gabriel.hongkong]

I think you can support him financially by buying one of his books

[@vegangains3962]

Stalast buy a shirt 🤷🏻‍♂️

[@tylerb325]

For the Pendlay, aren't you supposed to just let the bar drop back down instead of resisting it for some eccentric? Would love to hear from somebody

[@dimitrijekrstic7567]

@@tylerb325 if you drop it down you aren't damaging the muscle in the eccentric part of the exercise, and we want the micro tearing to occur in order to strenghten and enlarge our muscles. So you want to control the eccentric and not drop the bar if you want to build more muscle.

[@iamryanlittle]

THAT INTRO IS FIRE!!!!!

[@JeffNippard]

Ryan Little thanks to you! 💽🔥

[@LOL-mm1ii]

6:24, love that impression of a typical gym bro 😂 got me cracking up

[@juanesteban8938]

I'm pretty sure you have done something similar at some point

[@shamloul57]

@@juanesteban8938 we have all done something like that

[@tanicwhisper0647]

Looks like my brother when he shits the stick after a couple reps or house maintenance lol

[@matthewmay6272]

I came looking for this comment.

[@christiancarr8733]

Lol I know someone exactly like that it's hilarious 😂

[@stephanerasmus9247]

Loving this series! I’ve been lifting seriously for 3years now and it’s nice to be be able to make small tweaks in the gym to get that form 100%. Thanks Jeff

[@lemmykoopah]

That panning shot of you flexing was really cool!

[@M4csdtn]

Loving the videos and information. Guys go and support Jeff Nippard. These videos take time and lots of research to produce. Jeff's killing it with this content

[@M4csdtn]

@Ajay Raghavan yeah but nutrition is so subjective to the individual. Everyone has different weight goals whether that be cutting or bulking. There's no one formula for nutrition. It's just impossible to cater to everyone in that aspect

[@M4csdtn]

Like my caloric deficit is at 2200 calories where someone 6 foot tall could be in a deficit at 3000 calories. Totally different ranges

[@M4csdtn]

@Ajay Raghavan Oh yeah I do. The science is there for that too. I think there's just a misunderstanding. Yes eggs will affect the bad cholesterol but overall it's just not enough to valid on real life. Yes the numbers will vary. But most of the subjects in most tests don't show a crazy amount of change in subjects that exercised. The ones that didn't of course saw bad results

[@M4csdtn]

But yeah the subject itself is just one of those borderline things. Oh well

[@crenshawshank]

In the decade I've been going to gyms and lifting, I've noticed a significant shift towards good form and corresponding weight to keep it. I think channels like this one, among others, have been great contributors to this healthier, safer, and less ego-driven approach to lifting. If people are going to be judging others in the gym, might as well be on their form rather than the weight on the bar. Thanks, Jeff, for adding a significant drop in the bucket of helpful education! Today I learned I've been flaring my elbows too much on rows, and that's why my shoulders feel compromised :)

[@marcgomes4193]

Thank you so much for mentioning the bit about longer legs. Im 6'5" and i had to figure out that i had to move my legs a little further and point my toes differently through trial and error. Doing the narrow toes pointed forward stance was so uncomfortable for me and I couldn't figure out why.

[@drakeaamold7577]

God bless 🙏

[@quinguyen989]

you should make a shirt w "nippard level"

[@rashadjohn5006]

Yes

[@quentins5692]

Funny enough, if it was at nipple level, it would actually be Nippard level, since he’s like 5’5 😂

[@zebrom7994]

Quentin Smith lmao no way i gotta unsub then

[@conorfarrell3089]

Straight out. These episodes are top quality and so helpful

[@scottahern8327]

Consistently helpful content... concise, articulate, with good visual guides. All you can ask for.

[@magnushk00]

Been following you for about two years now, and man has your videos developed to something beyond greatness

[@kman8749]

I really appreciate this dudes work. He has a solid delivery and remains humble.

[@adewilliam9047]

Really loving the arrows and lines to help explain and help us feel how the lift should be. Also loving the rotoscope of you flexing your back to show the back musculature, it's really cool! The color grading and video sharpess is also very much commendable. In conclusion I really love this video! Keep up the great work, Jeff!

[@hugoalmstrom9479]

Hey jeff! I have used your program and it's awesome. I have went up with 10kg in bench press in 1 month, and I have added 50kg to my squats. I've added 30kg to my deadlift. Thank you!

[@bandersen848]

Keep going bro. Sounds like you've had a great month

[@shaneikiyasteel7073]

Jeff you are a life saver! I've started a bulking program with no videos and you and Steph are just wonderful! Thank you guys for making this content!

[@Kalliwras777]

"Light to moderate weight" he says while rowing my squat

[@thesummit615]

These videos are TOP. NOTCH. I felt like I was watching a librarian break down his new favorite book! Lol

[@matthewmay6272]

Librarian break-down?! Wtf.

[@CursedWheelieBin]

Is your name Rupert? If not, it should be

[@billellis2507]

i know there are more important ones to get through first, but i'd love to see a technique tuesday video on the dip. I always get mixed up with torso lean, what to do with legs, grip, upper arm angle, scapular involvement etc.

[@boonb1]

Bill Ellis check out calisthenicmovement's channel great stuff there also fitnessfaq has a dip video

[@abhishekjaiswal7360]

Alberto Nunez did a video on that on Omar's channel

[@IWantToStayAtYourHouse]

lean forward to target chest. Keep upright to target triceps. Go down until arms are parallel with floor

[@____0000____]

DAMN Jeff. This is hollywood high glossy shit. greetings from germany dawg.

[@tenz5774]

Servus haha

[@alshafarandas2120]

S

[@CardTrickBoysHD]

This is exactly what i needed, been looking for a proper tutorial for weeks! Keep up the good work with this series, Jef!

[@batman3279]

I know since I found you on KZbin and started watching and actually paying attention my form has improved muscle growth has improved I really appreciate what you do man

[@superman456]

You have seriously the most informative and well explained fitness videos on KZbin, really enjoying this series, keep up the great work!

[@frankfreda8570]

You sir, are quickly becoming one of my favorite KZbin fitness people. Thank you.

[@sergiofernandez5907]

As a dental student currently in anatomy, it’s great to see lifting seen from this perspective

[@igorveloso100]

Bro, your videos were aways known for it's high quality in terms of every single thing you did but you're kicking your own ass at the quality of these knew ones. Sick quality!

[@NabilBreda]

Lets get Jeff to 1M subscribers before 2019!!!

[@pyrex3998]

as a beginner lifter (1 and half years) this series is extremely helpful

[@jasonsullivan00]

This series is the best thing ever

[@RubenFRS]

Oh mate, the value on these is off the charts, not just production value, but content value most of all! The bench press guide helped me get an extra 10kg (20 pounds) on the bar in two sessions without busting my shoulder again and now I'm sore af, thank you

[@alexlambert3667]

Recently purchased your leg/push/pull programe and was kinda struggling with how to actually do this exercise so this is great help and cant wait to put it into action . Keep em coming jeff 👍👍

[@legato699]

I love the right amount of relevant details (not too many, just what we need to remind ourselves) that are provided here. Thank you, truly.

[@moefapie]

PLease do this for the big compound lifts! i found this extremely comprehensive and well made and it helps a lot!

[@gunriderpt2]

a pendlay row is a big compound lift...

[@moefapie]

@@gunriderpt2 I'm actually not sure if you are trolling or just missed my comment completely. That lift in my comments is a plural. LiftS

[@markuswalker6225]

I dunno why I look anywhere else for technique or form on KZbin when theres Jeff's channel. ALways finding gems. Great stuff as always!

[@charleshan6546]

I like how you included roughly how much weight we should use in the video. "A 1x bodyweight pendlay row is a good high end." Thanks!

[@mohamedcoulibaly6306]

Man the quality of these videos man they just keep getting better and better

[@danish-nl6ew]

Thanks Jeff, These video's are great. Very Helpful. Be safe

[@BoodskiBro]

This is the lost comprehensive guide to the Pendlay row I’ve seen! Thank you for the effort you put into this

[@billd3410]

Dude i've been trying to get that movement down for a while and something finally clicked with this video.I'm like 6'4, so elevating the bar a little helped a lot with my form.Thank you so much.

[@commanderwatchman9994]

This guy gives some of the best camera angles I've ever seen in his videos. 👍🏽💪🏾🥂

[@dankestsavagena3774]

Would love to see an episode on how to properly do the incline bench!

[@Lugg187]

I come back to this video time and time again. The quality of it is insane.

[@BloodDelirious]

Hey Jeff! Big fan of your videos and along with many others, I’m loving this new series! I’d love to see a technique Tuesday about conventional deadlifting in the future! Thanks again, keep up the amazing work

[@isaiahsheeran2609]

Jeff I just want to say. You're the first Canadian that doesn't bug me. Keep it up dude

[@drakeaamold7577]

God is good

[@vedangprajapati9542]

Favorite Jeff Nippard series, very in depth and detailed

[@btaxel]

That's a good combo on those rows, will implement this next routine

[@simonecaddeo2085]

Stopped training one hour ago, I was thinking "I really need to improve my row technique". Have you some super power man? Like reading in other's mind? Thank you so much for your work and effort, you inspiring me to work harder every day! Greetings from an Italian follower!

[@corynorell3686]

Small critique for the video - you may want to consider making the muscle highlighting a bit more noticeable, I almost missed it. This is even harder to see if you use any kind of blue light reducing software. Otherwise great video as always.

[@raezor82]

Maybe Jeff C. will loan his muscle markers

[@jlamico3629]

Big ups to the shorter guys. I'm 5'6" at a chunky 185. Seeing your physique gives me hope. Keep it up man.

[@evilforhire]

I have some pretty chronic issues in my right side rotator cuff (teres major and teres minor + the lat and tricpes insertion point in to the rear shoulder) and utilizing your tips from the BENCH PRESS video have really helped me out! I've been lifting since 2003 and every time I start in on that 350lb bench press, those little muscles start a chain reaction of problems.

[@janbischof8142]

Hands down my favorite rowing exercise since I started your push/pull/legs program

[@Firmly_grasp_it]

Just did me some pendlay rows!! Such an underrated exercise

[@samik.decker8139]

Straight to the point, not too many talk talk bullshit, i love your videos.

[@gam3mak3r44]

This is such a great series. Tuesday is my favourite day now. Thanks so much for doing this!

[@UmpikLumpik]

There are only 2 youtubers I trust. You and AthleanX. Thanks both of you for sharing your knowledge with us.

[@abhishekjaiswal7360]

hmmmmmmmmmm

[@hhfbko]

Fuck athlean x

[@AbdiiHD]

Actually very excited for pull day tomorrow now. 😂

[@teddy9583]

I hope KZbin is rewarding you generously for these videos...they're priceless

[@chriswright2355]

Great information, great exercises, and fantastic explanations. Great work Jeff! Such a great video series.

[@mmaseries4331]

Learnt more from 1 Jeff video, than i Learnt from all other bodybuilding videos combined.

[@Froghourt]

Hey Jeff, great video! I did have a couple of things that I was wondering about: 1. I am not quite sure I follow why you shouldn't do pendlay for lower reps high intensity? I get it from a muscle building, time under tension perspective, and also for fatigue management, but in terms of training in general it seems to me to be a great exercise to, as you say, strengthen and improve other big lifts like the deadlift but also in its own right it is a great exercise to build strength and stability. Sure it can fatigue your lower back for big lifts later in the week but that is more of a programming consideration I think than something relate to the exercise, you could just as easily say that you shouldn’t back squat or deadlift either because the bigger lifts will always leave you more tired. 2. I don't really understand the point about "true" progressive overload only being archived with consistent form. Sure taking the lift through full ROM is definitely best for muscle building, but plenty (if not all!) lifters have at some point cheated especially on the last few reps of a heavy set and still gotten stronger. Some do it out of ignorance, but a lot doing it strategically because they want to get the weight up but know they need a bit of help. I realize this, of course, has degrees, if during the row the bar only comes up to your knees than you won't get that much out of the lift, but using a bit of leg or hip drive to get the weight up is, I would imagine, only going to help you by overloading the muscles. This also takes me to my next point. 3. In the last Technique Tuesdays you mentioned not using leg drive during the bench press as an error, but for the pendlay row this is considered an error. I know you said "too much" leg drive but going back to my first point, depending on how you do the exercise using your legs and hips to build explosive power might very well be the thing you are trying to archive. Yes, if you are trying to train your back but you end up using your legs too much that is a problem because you are not training what you think you are training, but in terms of progressive overload on your muscles I don't see why using leg drive to finish or initiate a lift is wrong in this context. Again, this has degrees, if someone loads the bar with 110% of their 1RM and then tries to lift it even though they really shouldn't that is not ideal, which you do state too, but I don't think you can consider it an error in a lot of other cases.

[@chrisogoods4364]

And this is why your content is number one

[@belenaguayo6191]

This videos are so amazing in the edition that I will watch it 10 times, waiting the next episode!!! Squat pleaaaase

[@MartinPerez-fr6ij]

That’s gotta be the best lat spread I’ve seen 💯

[@b-92s25]

These videos are great! DONT DISCARD THE NIPPARD!

[@stevenpiehl6199]

As an old gym rat now training at home due to virus I have enuff equip to make it all work albeit somewhat more mundane which is fine at 68 my heavy duty days are gone that’s ok but training for health is not the same whatsoever as training for size and strength. As a former Olympic lifter and then competitive power lifter and training around elite athletes for many years it’s good to see the younger athletes within so much knowledge keep up the great work your keeping the old dog jacked I take inspiration wherever I can source it.

[@richyb4561]

Pure gold

[@iAnon666]

Jeff. Can I just say. THANK YOU SO FUCKING MUCH! I can’t express how incredible every video you put out is. You’re smart af and I can tell you actually care about the information you put out. Thank you.

[@ulisesxavier1116]

I was on my way out to hit back in the gym. Guess I’ll arrive late.

[@georgegerges4749]

The only dude that knows and explain the exercise thank you man gg

[@sumthingsup098]

Is there a name for your cap-wearing error-making alter ego? Haha. This playlist is great!

[@Mazza1444]

Bro Jeff.

[@shubhamagrawal4926]

Amazing. Your videos are so good. It helps in gaining more knowledge, correcting my posture.

[@kylen6430]

Thank you Jeff! Your first two technique tuesdays have covered both my favorite exercise and the one i feel most awkward with. These are fantastic and looking forward to next tues!

[@AdamPDM]

Best KZbinr for making the complicated stuff..simpler!

[@MrScar665]

Dr Mike rowing in crocs. True OG

[@ClouduSan]

The only thing that was missing was an 'O' at 6:10, damn I love this project even more than myth bust Mondays, such high quality...amazing work Jeff and Rashaun !

[@navynightranger6517]

Jeff Nippard..sounds like Def Leppard

[@thepeanutgang2009]

Dont normally comment on videos but bro you literally got the most informative gym videos. Your explanations and attention to detail even with the subtle animations. Love it keep it up.

[@angelosorio98]

6:25 half the guys at the gym

[@funforfun6411]

80% guys at gym

[@SINcityBigLOU]

Row row row your boat! = bigger back! Love you Jeff. Can’t wait till next TUESDAY!

[@mcrazzmatazz]

Love the video, just a quick typo at 6:06 (going "too" heavy)~

[@matthewmay6272]

I almost googled "when to use too" to make sure I knew, myself, when I saw that.

[@diesertyp7822]

No he means going to heavy. Heavy being the Heavy Gym in Poland. You shouldn't go to Poland to lift, there is probably a gym closer to you.

[@crazykorean2268]

So grateful to have KZbin as a resource. U can learn a lot of things. #grateful

[@samueldahl9790]

Overhead press next?

[@stonevolcomist]

Annnd I have a new favourite video series to watch...can't wait to see what you got for next week!

[@emilnielsen9307]

Covering technique on the squat next week?

[@LosViejonesDO]

Unknown please ...really hope he does

[@zarbon8]

I would also like to request Squat.

[@JuliusCaesar103]

Most definitely, I would actually bet money that it is the squat

[@alexpark1694]

that wud be nice. my bar position on low bar squat is shit

[@ciangavin7470]

Alex Park you should try heroin it should help

[@Jdmasterkiller]

i was doing them so wrong since the very start! thx Jeff for the technique my bench went 15 pounds heavier since the first episode and i'm sure my pendlay will feel much better now! THX A LOT!!!!!!!!!!!

[@oscarerickson4041]

Anyone else realise Jeff randomly laugh while he’s talking at absolutely nothing

[@787Speedbrakes]

I wish these type of informative and useful videos were around 15 years ago. I could have prevented all sorts of injuries! All we had were books or magazines and they never went into enough detail about technique.

[@IvayloWolf]

Seal row!!!

[@nllc9779]

Continually raising the bar (no pun intended) for instructional videos!!! I appreciate the time and effort you put into this Jeff!!

[@Remington-wl7jp]

I always ace my form after watching your videos. You really are the muscle building patron saint

[@jodaf1n_67]

Error 1: writing to instead of too :D good vid tho!

[@JeffNippard]

Joel H I hate you guys. Lol

[@johnschaub3060]

Who points out imperfections in something that is here to help others... for free at that? It’s like you were struggling to find something wrong and once you did..

[@iamboneyarms]

Your videos keep getting better and better

[@SicoJAY]

6:09 Spelling error, luv u jeff

[@JeffNippard]

Demar DeGOATzan oopsie! With the video project file being handed back and forth between Rashaun and I, plugging 30-40 hours per vid, and still churning out one a week, minor errors are bound to happen. I’m still gonna hire a peer-reviewer to proof read the final edit moving forward though because that makes my OCD tingle AF lol

[@SicoJAY]

@@JeffNippard lmfao, still the best content creator the bodybuilding industry has to offer by miles

[@van.deaux.1694]

2:50

[@imjuztpat8844]

3:12 is that David Laid lmao