How To Do Dumbbell Rows: Build a Thicker Back With Proper "Cheating"

[@joebob2311productions]

I love having Nerd Jeff and Bro Jeff in these videos. Adds a perfect aspect of comparison as well as entertainment value

[@timprunyi8430]

Bro Jeff is goals

[@DenaturedProtein]

Don't forget Nerd Jeff

[@thebard20]

Lol jeff starting to bring a whole wardrobe to the gym

[@franksmith1956]

And steroids

[@imblind7861]

Frank Smith he’s very short so he can fill out his frame very easily compared to a larger man where it’s harder

[@maxstrong5362]

Im Blind and he’s been lifting a long time

[@franksmith1956]

@@imblind7861 lol. Ok .......

[@bigbobabc123]

Im Blind dumbest logic ever

[@kashmyword]

I like the nerdy guy addition to the Team Jeff

[@ApacheDawn2020]

He should be called, PC Jeff, as in Physical Culturist Jeff (the double entendre works.)

[@tn15_]

Me too! Tbh I see Nerd Jeff more at the gym than Bro Jefe

[@afhostie]

Didn't even recognize that it was him at first

[@doom114]

Nerd Jeff’s fit is kinda 🔥, not gonna lie

[@bravefitness1781]

I was just thinking the same!

[@AaronQuickDesign]

Yes!

[@guitarfreak585]

The blue power ranger shirt and glasses killed me

[@DrSwole]

The glasses tho lmao

[@mrjimbusiness5416]

Crocs on point

[@Ekkerrr]

"Bro Row"... Dude, you missed the golden opportunity to call it a "Brow"

[@PinataOblongata]

Brow, brow, brow your boat smash it down the stream put your back into it lads and take your creatine!

[@LoveAngel433]

@@PinataOblongata Made my day ! KEKW

[@isaquesevero4369]

@@PinataOblongata legend

[@TheLockon00]

It's the manzier!!!

[@Tarolyn17]

Piñata Oblongata BARS!!! 🔥🔥🔥

[@JayEm1325]

6:25 Nerd Jeff’s smile while lifting man thats so innocent looking 😂

[@VERCOOV]

Yeah, I died at that time :DD

[@Zetsuke4]

i nominate him with oscures for that acting

[@Zetsuke4]

i nominate him with oscures for that acting

[@SarangMadhani]

ded ; D

[@chadj1797]

XDD

[@p.f.l1794]

Last time I was this early, Jeff still used momentum to curl

[@regulardude7961]

I seriously think that heavy one arm dumbbell rows done properly are one of the most underrated back exercises.

[@emmadabdelkrim3073]

Yes they give an amazing lat pump that you don't feel on any other exercice

[@chaddsteinberg3758]

Definitely felt it compared to machines where I don’t think your moving in the direction of the last fibers, just squeezing lats idk is enough?

[@jasonshih3633]

I thought they were kinda noob but now I’m doing it bcuz my left lats are small asf

[@rockyevans1584]

​@@emmadabdelkrim3073 maybe for you. That's totally individual lol

[@vladraduandrei5227]

@@jasonshih3633 how are they noob ? literaly every big gym youtuber I ve watched reccomended them and i ve seen most people doing them in the gym lol

[@juanisaiastzanikian2436]

4:12 nobody gonna talk about this amazing shot?

[@shirazmia9256]

You know the Dumbbell row has always been some difficult exercise for me to perform... not weight wise .. but just needing to know the form which is best to attain the most from it.. most part a strict guy thinking it delivers more... but Wil be breaking free from that... thanks @ Jeff ... truly appreciated!!

[@djentlover]

I know! Dumbell rows have always felt horrible, especially when I started to pull the dumbbells back. Now that I've tried it with some momentum, it's much more enjoyable!

[@shardoolparashar8323]

I love how even Jeff’s simplest of videos are at least 7 minutes long. It’s amazing how he present researches and then suggest the best possible solutions. Keep up the work mate.

[@maddawgzzzz]

thanks man

[@rainmaker2338]

@@maddawgzzzz😂

[@soonsims]

I love that Jeff uses characters/personas in his videos.

[@tym5583]

The story told here with his character lifters is phenomenal😅 Unlike any other lifter on YT. It really makes the correct form fun and easy to understand. This was absolute quality 👏👏👍

[@joshuabyrne2220]

Really love nerd jeff’s intro to the channel. Personally I feel like there has been many times where I’ve been like him and way too strict on certain lifts, especially rows. He’s definitely helped me out a lot when introduced

[@lastsonofkrypton3918]

4:13 another thing you can do with unilateral isolation movements to save time is to superset them by not resting. Just alternate the movement for each side with no rest. The rest period is when you're doing the other side. This is killer on one legged calf raises using descending reps (25-20-15-10-5-and continuing sets of 5's to failure).

[@CartoonPalaceZone]

WTF is that profile picture, im am so confused

[@bobdarrick2628]

Yeah no need to rest or not more than 10 secs

[@CartoonPalaceZone]

@KneesOverToesGuyBRchanged it

[@Kewl_Kev]

Anytime he says any word with a emphasized "R" his accent comes out lol. Like on the word Arms and Bars. Great work Jeff!

[@brifries619]

Grab the bhaar

[@jackmacdonald1680]

The Canadian Scott Herman

[@kevinsj99]

@@jackmacdonald1680 He's gotta grab the BAAHHHBELL

[@YungJuve]

Just like the Trailer Park Boys

[@vivs005]

That's complete opposite of Herman's boston accent. His r is more pronounced than a mexican farmer.

[@StayClear4321]

me : *rows* jeff : you're doing it right thats bad

[@DavidG-wb3oj]

The wardrobe changes are hilarious! Honestly an effective and funny way to get your point across! I appreciate that you dont say "this is a bad movement" "this is a good movement" theyve all got their time and place. Thanks jeff.

[@aryankhannavlogs3580]

One of the greatest fitness channels out there, thanks for all the free information jeff❤️🙏

[@josephsmth646]

Cavalier? Lol

[@aryankhannavlogs3580]

josephsmth646 'one of the'

[@maddawgzzzz]

Cavalier? hahaa

[@JustPeterSteel]

Bro Jeff doing the Horizontal rows is pure gold, thank you.

[@dietcurt]

Dammit Nerd Jeff, don’t wear your crocs to the gym 😂😂☠️

[@xochiltgonzalez]

😂😂😂😂😂

[@NeCroHaVok61]

Dr mike Isratel wear them lol 🤷‍♂️

[@NeCroHaVok61]

African Niggi cool you caught the typo

[@bryannguyen2039]

At least they're close toed haha

[@mikerobertson4057]

cool, I only noticed the nerd glasses and Burlington sweater

[@ROTVAJLER83]

I have been training for over a decade and this is the best and most complete dumbbell rowing video I have ever seen!

[@Redemption0009]

Dude you are absolutely amazing. I haven't lifted heavily in 2-3 years and have been getting back into it recently. I've been 8-9 times in the past two weeks and have been making massive gains and getting my old muscles still there used to lifting again. And I gotta say it's all thanks to you, your videos have made getting back into so much easier and I've learned so much from you. You rock man.

[@DavidScottFaris]

The best form breakdown of the dumbbell row on KZbin, bar none. So helpful.

[@wingman358]

Perfect timing.. been struggling to get my lats growing and this video helped me realize my kroc row is too strict. Thanks Jeff!

[@matt67891000]

I love technique Tuesdays, I’ve been doing the bench and row wrong for twelve years!! After applying proper form I instantly added 20 lbs to my bench press.

[@PS-lv1mr]

What did you do wrong in those lifts?

[@TheJagaa92]

The variation of dumbbells is extremely useful for a small person like me kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.

[@choy.marcus3114]

I legit searched for a Jeff tech tuesday for Dumbell row yesterday and he delivered it today, WTF??!!! so blessed lol

[@kaustabhsarkar2385]

6:26 look gentle jeff is really so gentle. 😂😂🤣

[@philanorephil2082]

Nerd Jeff?

[@Momo-zi7sp]

Jeff you may not realise it yet but your videos are so much appreiciated and they are so professional. Please, never stop these kind of videos as they sre helping tons of people.

[@robinw4354]

Absolutely brilliant video! Def needed to put this out because i love dumbbell rows as an accessory on pull days after deadlifts and pull ups. It works wonders, burns, and really was the exercise in my opinion that made me have a stronger mind muscle connection with my lats! Keep it up! I really really hope everyone watches and does this exercise! Biggest problem in my gym is quite the contrary where everyone just super lightweight and super strict form! The middle ground is the best in my opinion. Obviously not extremely heavy and upright too... Thanks again Jeff! Awesome stuff!!!

[@lluckshaw964]

Can you read my mind half way across the world.i was thinking of why this "cheat" is effective, with being sure biomechanically why. And BOOM! There it is. LOVE IT

[@BoogWeed]

@1:57 "Start with your non-dominant side to prevent muscle imbalances" I've never heard that..

[@redburoc]

It's one of those folklore things that every experienced lifter just knows

[@aamirkhan6692]

I was told this at my first day in the gym

[@hiphop402]

Kudos on the proper grammar and vocabulary range/ detailed etiquette in explanation; I see you've been working out your mind and body for quite sometime. You're very articulate in your explanations Jeff.

[@BeyonderProject]

I think that proper "cheating" in this exercise is more about allowing the shoulder blade to fully protract at the bottom and not so much about intentionally creating torso rotation. Plus I find that when the scapula is fully protracted in any unilateral movements, the torso will usually follow along to some degree naturally.

[@mathewritchie5017]

I love how we have Nerd Jeff, Bro Jeff and Jeff Jeff. I can only imagine how tedious it is getting changed each time just for aesthetic purpose but subconsciously it REALLY adds a lot! #Dedication!

[@timprunyi8430]

Bro Stef has been a good addition to the team as well. Still waiting on Nerd Stef though

[@EightPenguins]

I just realized bro Jeff had headphones and AirPods on

[@soulshinobi]

I just saw this, I can't handle it

[@Mo-kl4fb]

maximum isolation

[@Ateszika]

THanks man, this video really helped me do this exercise well. THe multiple camera views really help

[@jackwang3006]

Jeff is the type of guy to use bad form AND good form to avoid form imbalances.

[@marktwain368]

This is an extremely helpful lesson/demonstration, Jeff. A fine example of what a great trainer and teacher you are! Thanks from the Toronto GTA!!

[@WeaPish]

You should make the most "common" injuries and explain why you get them I fully understand that it's best to contact a physiotherapist in case of an injury but would still be a great series!

[@reydar13]

For that video Im thinking he could Collab with ATHLEAN X

[@EA-ps4wc]

@@reydar13 Fr that's a good idea

[@reydar13]

Thanks. Yeah and that way he doesnt need to worry about giving advice neccesarily. He could let Jeff Cavalier do all the talking. It would be the most important video on his channel!! @jeffnippard cmon my guy!

[@swimmingonmoonshine8070]

The new Nerd Jeff is everything!!! Best video, yet! Love it so much!

[@jeongless33]

2:09 I didn't know that foot should be wide each other! I always kept them narrow.. wonder why my core was working so much when doing it!

[@1974cerbus]

I love the characters you have come up with to explain the different NOT TO DO on your videos!

[@Cmcmillen77]

Nerd Jeff looking at the camera makes me giggle every time. Also he kinda reminds me of spongebob

[@shinku5463]

Sponge Bob got Gainz

[@Mike-uz9hs]

Gainsbob Liftpants

[@jerdasaurusrex557]

Spongebuff

[@oliverc1293]

All of your videos are excellent, especially Technique Tuesday - and of all your Technique Tuesdays, I'd say this is up there with the very best. Really clear and helpful, and cut through a lot of misconceptions. Thanks!

[@aniketbanginwar]

This guy sits in the same position in every technique tuesday

[@chemacastro1220]

That's what you call technique tuesday

[@ruckahh5280]

Sitting itself is a technique

[@luigin9087]

(insert generic muscle imbalance joke here)

[@aniketbanginwar]

@LuiGin 😆😆😆😂

[@gkhera4905]

Ngl jeff you know what your doing i can tell your very strong af keep up the positivity and the positive nature your a sik guy

[@PatrickReynoldsfit]

First step is to go BACK and like all of jeff’s previous videos

[@HashtagGav]

Man you're killing the game! The quality of these vids is unreal

[@dbzrulz100]

NERD JEFF 😂😂😂 That’s what makes him the best fitness youtuber

[@brianbachmeier34]

This guy does his homework and we all benefit. Many thanks.

[@dantosinferne]

thank you! i just started a home routine. still trying to figure stuff out. Dumbbell rows are one I do, but I wasn't really 'feeling' it the way I could feel lat raises/etc. This helped a lot, i'm probably too restricted with it, I'll try it this way today, thank you!

[@chaddsteinberg3758]

Even sitting down I move my elbow back in different positions and notice different parts of my back. I do almost like a bit of a reverse fly, palm facing in, hook, back towards my waist. Retract scapula is first movement, before pulling arm backwards. Try not pull with tricep, use real light weight, it takes serious time to understand how to engage let alone activate a muscle. Good luck

[@MichelleQuintiaVLOGS]

This is why Jeff's channel is the only guy fitness youtuber I'm subscribed in! Very informative video as usual! Love it! 💪🏼😆😆😆😌

[@NathanMagee]

Wow just when I finished my back day I see this. I have one comment for when you perform the rows. Using one knee on the bench is pretty dangerous around your midsection. You'll end up pulling a hernia if you brace all the weight onto one of your legs which creates an imbalance around the hipflexors. My suggestion is to keep both legs firmly planted on the ground while you set your hand on a bench or the bottom of a rack. Athlean-X has a great video explaining this. Love the technique Tuesdays!

[@maddenfan6683]

Couldn't agree ore, cant believe he didn't mention hernia risk with that stance

[@chaddsteinberg3758]

Hmm alright, I did get some weird straining deep inside from being arched and twisting too much and too high, thanks

[@rockyevans1584]

Athlean x also recommended breathing out before bracing for a squat. That's all folks.

This is *the bestest video on the topic* on KZbin! I was watching the one by "Dr." Franco Columbu (from the Rambo training series): ridiculous!

[@JoeySuggs]

"Crocs and Socks. The ideal support and comfort for lifting" -Nerd Jeff

[@byRoyalty]

Jeff's videos are always so wholesome, big love from the bay area Jeff

[@Leviajohnson]

Just arrived at this video right after watching Jeff Cavalier's video all about how dumbell rows cause hernias.

[@JoshRobinsonVids]

Nerd Jeff?? I thot Jeff was already KZbin’s gym nerd. $$$$ love it

[@johntrains1317]

Rows and back training has been the most nuanced unintuitive experiment and i love it. The progressive overload vs progressive cheating is huge

[@RedgraveStrength]

Every time I do rows super strict I don't get much from them. Plus, the stronger my rows get the stronger all of my lifts get so I totally agree with this video. Great job Jeff! 👊

[@kamelenstrijder9438]

Could you do a vid on how to get stronger with deadlifts? Would help me and maybe others a lot!

[@abdelrhmanrohaem1565]

bro this videos just pays off ... i can totally feel my lats for the first time😁

[@mikelukafishing]

Jeff Cavalerie warns with the one arm dumbell row movement having one knee up on the bench puts men at great risk of hernia and it's best to have both legs planted on the ground and one hand on the bench. Your thoughts?

[@Stingerbillion]

Jeff doesn't know all the shit. He makes up shit to stay relevant, otherwise his video would have ended long time ago.

[@silversurfer6360]

if you go super fucking heavy maybe ..... but if you use wheight you can handle , and is not like you do the exercise everyday...... you should be fine.

[@myrongaines6022]

Jeff Cavaliere specializes in physical therapy, so most of his tips are based on avoiding injury. His techniques and routines aren't the best, but if you follow his advice you'll never find yourself injured. That being said, going high effort on a lot of lifts can cause hernias. My brother got one from overhead pressing. Despite his form being near perfect, he went a little to heavy on one set and the sheer exertion of his abdominals trying to keep his torso stable caused it. If you're using weight that you can confidently control with good form, you should be fine putting one knee on the bench.

[@angelradev4968]

True i got hernia from doing one arm dumbbell rows.Then i watched the vidio of Athlean -x and fixed it.

[@lewisgillespie7068]

Perfectly edited as always

[@charlesbowes1451]

Bro Jeff would be proud

[@tydupont8084]

Dude the hat and the bandana on the “bro row” 😂😂😂😂 awesome video

[@miguelgimon4952]

My boy is going to develop a personality disorder from all these characters 😂😂😂

[@sungchulhong6358]

thanks for the multiple camera angles!

[@EagleFitnesss]

4:50 ''Progressive cheating'' ~Jeff Nippard 15-10-2019

[@BaccatePlayer]

That phrase was also in the bicep curl video.

[@Xanivert]

It's 10-15-2019 round these parts

[@II_superluminal_II]

idk why but your videos are some of the only ones I ACTUALLY hit the like button

[@MZD15]

2:50 proper form of Dumbbell row targetting lats.

[@theincrediblefella7984]

All that did was cause my lower back to hurt. So this clearly is not correct.

[@abraham089]

The demonstrations with brojeff and nerdjeff really help and hope to see more of them.

[@NitinKumar-lq6bj]

Hey Jeff I would like for you to talk about hernia possibilities in the row and how to avoid them

[@MrGrace123]

Jeff cavalier says to straddle the bench as opposed to putting knee up on it. So one would have both feet on the ground on either side of the bench...

[@Bowerbird.]

@@MrGrace123 I agree with the use of this technique. I found that I can use heavier poundages more effectively and safely by straddling the bench

[@TheLazyPinecone]

@@MrGrace123 lol rip that idea if you are 6'2 or over

[@abigialgregory9235]

Love the use of Bro Jeff and Nerd Jeff!

[@patrickbateman4541]

*Nerd Jeff Vs Bro Jeff* Nerd Jeff Stats : 120lb bent row, 150lb bench, 20lb chinup Bro Jeff : 800lb rack pull, 405 cheat row, 355 bench, 70lb side laterals ( okay tbh bro Jeff can probably bench 500lbs let's be real ) WHO WINS?!?

[@marksmyth8687]

What you're missing is Nerd Jeff's secret 1,000lb deadlift. 🤫

[@DiskoKDiskoL]

Moderate Jeff, the one between those two.

[@PinataOblongata]

Nerd Jeff, because bank matters most and he's a lead tech for Google.

[@clintkeepin]

Trick question, neither

[@kalanipitmon7817]

I love jay cutler, ssm sulek, ronnie, arnold, but jeffs channel is my favorite , hands down.

[@GinoBrouwers]

Based on the title I thought this would be a Bro Jeff video.. Safe to say I'm going to start cheating safely now 😇

[@laelclever7647]

Progressive cheating is approved😉

[@GavinGregory]

I always appreciate your videos. Very informative. And your doppelganger's deserve their own funny episode's. Thanks for the great knowledge.

[@EnsoReloaded]

2:03 Doing it that way considerably increases the probability of a hernia according to Athlean X. It's better to leave both feet on the ground.

[@pshmps1836]

Enso sure?

[@EnsoReloaded]

@@pshmps1836 Yup. He explains it in this video: kzbin.info/www/bejne/fX2reJRogqh8laM

[@dogukanmi6904]

Bro thanks a lot. This is all I can say. All questions in my mind disappeared with this single video.

[@rubyshmurda6140]

I wear glasses when I lift, I feel attacked...

[@13CMusic]

the costume changes between strict, ideal, and bro rows are everything!!!

[@mariorodriguez219]

i just pretend im starting the 10 year old lawnmower

[@myronvenero9371]

It hurts to watch the improper scenes (bro Jeff). I witness too many of those at the gym. Glad you’re teaching people about technique

[@ClouduSan]

6:57 Whole stack, leave no slack.

[@Doomseen]

Nerd Jeff is what we need, bacause theres a big group of people almost scared of lifting anything, due to massive amounts of information about training which we have these days. Middleground with known borders is what we need, good job Jeff, great content.

[@mikerinaldi3114]

Last time I was this early Jeff still did PPL

[@mr.e8432]

Nerd/Professor Jeff is going to create a new fashion trend at the gym. If I start seeing guys squatting with cardigan sweaters on, it's going to be on you! 🤞🏻

[@77brasi]

Great video Jeff! I have always had a problem with mind muscle conection doing lat exercises, any tips on that? Its being really satisfying to see your channel grow, you can tell you love your work and set a really high standard in making these videos. Keep it up man!, you help making people happy. Love and support from Santiago, Chile

[@oppermanfitness]

I hate rows but I still watched because I got support Jeff’s quality work.

[@TiberiusStorm]

I've heard that if you hate an exercise, that generally means you need to do it because it could signify a weak area.

[@oppermanfitness]

Shaine MacDonald so true haha

[@fellgyflex]

This video made me happy because I never do things the right way

[@MrStazi007]

Love all your videos brutha.. The best muscle KZbinr 💪🦸‍♂️💪🦸‍♂️💪

[@rando7096]

Even jeff is telling me that my back is weak af :’l

[@harrievanderlubbe2856]

Finally some clear explanation! Thanks, I was always wondering how far to let your shoulders protract

[@tonychaaya3330]

Jeff Caveliere said rowing in this position (leg on bench) causes hernia. Thoughts?

[@JeffNippard]

Tony Chaaya in my thirteen years of training/coaching/reading literature I’ve never heard of a single case.

[@bigbadwolf200335]

@@JeffNippard Happened to me a few years ago.

[@guyincognito.]

Cavaliere says a lot of stuff that's effectively unfalsifiable. Things that sound clever but they're so vague no-one is ever going to do a study on it and it would take you months to disprove it to yourself and by then no-one cares. Like if I said you should pucker your butthole when doing tricep extensions for maximum muscle growth, how you gonna prove me wrong?

[@tonychaaya3330]

@@guyincognito. jeff is highly respected in the fitness industry and his credentials speak for him. Its not cool labeling him as somewhat of a fraud

[@guyincognito.]

@@tonychaaya3330 Whether it's cool or not is not my concern. As is exemplified here, Cavaliere did a whole video about how one arm rows cause hernias. Nippard has not seen a single case of this, ever. That's my case in point.

[@devdeal4146]

so in essence, you have to cheat a little to get the best out of dumbbell rows..love you Jeff!

[@braydensimmons1408]

What are anyone’s thoughts on the knee being on the bench when performing this row? With improper form, wouldn’t a groin injury be more likely to occur then performing the exercise with both feet on the ground?

[@DirtyPhlegm]

This guy is really good. Good advice, presenting, video editing