How to Make Bodyweight Rows Not Suck For Building Muscle

Bodyweight rows or Australian pull-ups are among the best calisthenics exercises for building a wider back and bigger biceps. Unfortunately, they are often shadowed by vertical pulling exercises like pull-ups. This is a mistake because rows can offer more muscle and strength potential than pull-ups for many people. You just need to know how to progress and program the exercise.
Wider back and bigger biceps micro workout:
#1 Warm-up with 20 scapular rows for 2 sets.
#2 Perform a total of 30 bodyweight rows, using a level of resistance that challenges you for 8-12 reps. Break up the reps as you need, but rest as little as possible.
#3 Finish with 30 suspension biceps curls broken up in 2-3 sets. Again, rest only as necessary.
Bodyweight training resources:
Progressive & Weighted Calisthenics book on Amazon: cutt.ly/WV4tAaC
Progressive & Weighted Calisthenics book on PDF: reddeltaproject.com/rdp-books...
Suspension Calisthenics Book on Amazon: cutt.ly/MKbbWcb
Suspension Calisthenics book on PDF: tinyurl.com/ynqr6cv4
NOSSK quality suspension straps: bit.ly/33nlhKq
Affiliate DISCLAIMER: This video and description contain affiliate links, meaning I'll receive a small commission if you click on one of the product links. These links help support the Red Delta Project at no extra cost to you

[@AdrianRodriguez-tm3qj]

Double intro, no biggies. Thank you! I was just about to do rows in my workout

[@nioi]

thank you this is so useful, especially how you show the progressions

[@hendrikpeleikis4715]

As always very, very useful! Thanks!

[@KennieFabled]

Really enjoyed this explanation. Very thorough and went through everything well.

[@tomlinton9959]

Thank you for the pointers

[@davegoldsmith2588]

Excellent, thank you. Just about to include these in my workout.

[@snoo333]

thanks, i will incorporate rows in to my workouts.

[@tomasnilsson866]

Awesome stuff! Thanks so much ❤

[@fiercebone825]

Great video! Thank you.

[@Serv.Mqikwa]

Thank you. This is one of those exercises that has always left my shoulders less happy. With the help of your videos, this exercise now feels just right. Thank you, thank you and thank you 🙏🏽

[@videosonlybycf]

Great tips. Thank you

[@jesusiskingofkingss]

great video man

[@franksimpkins4471]

I love my suspension straps and rings and is probably how I found your channel a while ago. Thank you. Recently I have been using my funky rubber coated lat pull down bars that look like bats. The flying kind in the five different widths. You know the ones. I imagine any bars would work. They are cool and I like them and my cable machine is meh..alright. I have been hanging them from pull up bar on a single strap and doing pull/chin hanging from below vertical, knees tucked or L shape down to lying horizontal off crash pad feet up on a box. From narrow to wide hands supe or pronated. I wish I thought of this years ago and have not seen others doing this with them.. I would love to hear other people try as they have been fun and challenging, especially someone cool with 127k KZbin subscribers. Love your content as it just matches up with my fitness goals very well. Thanks again. Be well.

[@guenthergrasshopper7519]

Great video, as always! Addressing elbow angle would have been nice, as you‘re pulling with elbows tucked. Maybe sth for a separate video?

[@Limitless_Doom]

I always re watch the intros and endings in case i forgot about a double take XD. thanks for the great video

[@cutemalegymnat]

Thanks for the info

[@haroldsmith6602]

I have a pull up dip tower with those same devices I just using them but u gave me more variety thx

[@huntsail3727]

Will give this a try tomorrow, substituting this for banded rows with tubing. See what happens. Thanks!

[@MagusKali]

It helps to rotate your hands along with the scapular movement. Adds good tension.

[@DarkVeghetta]

One of my go-to series of home exercises is a set of ring push-ups, one ab hold (back on the floor, body straight, then legs ~1 cm above floor and hold that until either the back muscles or the abs force you to stop), a set of bodyweight rows, and finally another ab hold. Sometimes I add bodyweight curls, if I have the time/energy. That covers most of the upper body and really tires you out when done back-to-back. Coupled with some squats, calf raises, and horse stance, it's a full body workout. In fact, I like this particular workout routine so much, I bought a second pair of rings to eliminate any and all setup - no more readjusting, I can just put in the work without the hassle.

[@eddiehazard3340]

Still love your material. Gave it the Like. Best

[@rishiramkissoon6976]

i LOVE THESE!

[@nunchukGun]

Ring rows are still my favorite row. You get good ROM, a strength curve that works with the movement, and less low (basically zero) low back stress compared to db or barbell rows. I might bring these back into my program if my gym will let me take rings in

[@yodan00b]

I have been using one armed bodyweight rows as a progression working toward a one arm pull-up as the row allows me a fuller range of motion with a weight that I can handle, I am doing them along with negative one arm pull-ups and I have noted progress after just the first and second weeks with just a couple sets of each about 5 or 6 days a week.

[@christinasmith9032]

Just did the rows as you showed. I did knees bent and did the scapular thing first. It’s good! I’m able to feel my lats activate a little.

[@ydiabO]

Push your shoulders inwards, backwards and downwards. You will feel everything.

[@Garyagdy]

I can’t do too many strict pull-ups but still do six sets of as little as I can. This exercise you’re showing is second in my back and biceps workouts. Doing it the right way hits so hard and hits everything. My forearms, biceps and lats are all quite done after these! Great exercise

[@barrybebenek8691]

I’m 53 now, I’ve moved away from all the weights and barbells, and TRX everyday for years now. You’ve nailed this explanation! As you’ve mentioned locking the shoulders back, makes this one less effective. 👍🏼🇨🇦

[@folksurvival]

What's your daily routine?

[@barrybebenek8691]

@@folksurvival Rows, press, curls, triceps, y-flys; squats, ham-curls, curtesy squats, hip raises; fall-outs, torso anti-rotation, mountain climbers, reverse mountain climbers, knee tucks.

[@doyourownresearch7297]

@@barrybebenek8691 why give up on the weights though?

[@barrybebenek8691]

@@doyourownresearch7297 soreness/recovery are not what they used to be, and just personal desire to be fit and simply move better than many my age. And the room they take up.

[@stoppernz229]

i started doing these at home, never knew others did these things....you're right though gotta let that scapula move , you can go more vertical and do less than body weight pullups for volume

[@jp93309]

I had no idea what those straps were for at my gym. Honestly was intimidated. Going to try them today!

[@ewoksalot]

TRX is the name brand and you can google a plethora of exercises under that name... but "suspension straps" is a common generic term. Be sure to look up proper height positions and "Fully lengthened vs partial (or halfway) and Fully shortened positions." The basic idea of these strap systems are credited to US military (specifically Navy SEALS) looking to a very versatile and mobile workout system... though no doubt someone somewhere will dispute that. lol. Anyway, it can seem complex at first, but it's a system worth learning for most people!

[@ttfd]

Australian pulling movements can cause neck pain and discomfort sometimes - make sure you warm up really good and alternate your pulling excerisises once in a while

[@ronwilson4697]

Good stuff. I built a pull up bar in my garage and added straps and handles. Love doing the inverted rows with them. It has added overall strength to my back and helped me in my quest to do controlled pull-ups Ps: Love the lone peak 2 all wthr kicks. I have the same ones 😁

[@habanero6332]

That’s good to know as that has been how I have been doing it naturally.

[@alan2400]

Thanks for the vid. Hopefully this eventually helps me to do pullups! One question, the last bit of my pull when the rings get close to my chest, I feel the effort in my shoulders (deltoids). Is this typical?

[@raymondjurado9203]

Do you recommend that we'd progress these even further with an archer-style row to get these to a single arm movement?

[@von7098]

What sort of positioning with the rings will better isolate my lats?

[@randybowman]

I like to have my knees bent and arch my bach even leaning my head back all the way to where I'm almost looking behind myself. Doing it that way I feel it deep in my low back like no other row.

[@davidwagner9644]

These are great with a weight vest or a sandbag on your chest.

[@SkyForceOne2]

dunno sounds tedious to fixate that sandbag xD

[@RustyKnorr]

You’re so cool.

[@agentediaz1]

I used them as a main movement in one my two pull days...weighted...they are great for building your traps and giving u density. Greetings from Chile!

[@doronuzanhebrew]

I'm looking for a microphone like yours, can you send a link to buy please?

[@ThepurposeofTime]

Nice to see that intro. Makes it more real 🤣

[@DBASSDAN]

I've started doing them vertical, feet towards the ceiling, fun and VERY challenging.

[@Guts_Brando]

Same, hang, legs straight up, and back horizontal, very nice

[@ellisfrancisfarros3935]

front lever row?

[@Guts_Brando]

@@ellisfrancisfarros3935 yeah just easier, legs straight up

[@venkybly]

Tq👍🏼

[@NeoArmstrongJetArmstrongCannon]

I do explosive rows with elevated feet and let me tell you, everyone who says rows are for beginners is delusional. Not to mention how great of a forearm and grip workout these offer on top.

[@CalmetCreations]

thanks for the advices. What is the brand of your shoes ?

[@RustyKnorr]

Seriously? 🤦‍♂️

[@CalmetCreations]

@@RustyKnorr yes !

[@Alex_ander83]

The gentleman way you speak,makes me want to drink some tea

[@BuddhaSunn]

I had to pause the video so I could get changed into formal attire

[@garygoins2280]

Can I use rings for this?

[@Fahad-369]

Absolutely

[@jamesconnolly3042]

I often do an Aussie pull-up on a Smith Machine with an overhand grip. Doing a pull-up when you weigh 255-260 is a big ask, Aussie version is better 😂

[@jordonwade5002]

You left in the bad intro bro

[@dingomatic]

Editor not paid enough? 😂

[@Oldmanorange]

Keeping it real.

[@drewangell1457]

And you commented about it giving him engagement. And then I responded to your comment giving him even more engagement. He may know exactly what he's doing.

[@alexledesma3595]

You left out a comma, bro.

[@Michael-cb5nm]

That was his warmup….

[@justinriley8651]

you could just row on a machine especially if your at the gym. it's easier to get the form right and you can progressively add weight . I suppose you could get a backpack and some weights and add to this but why?

[@Sam-vk8xd]

Stability benefits, more natural range of motion, shoulder health benefits, etc…. also much of these is for those who might be working out at home or use this somewhere in their programming. Can be used for de-load cycles, or many are just interested in calisthenics only type exercises. You can do machine rows one week or cycle of your program and then switch these in. Think outside of the box basically.

[@RustyKnorr]

If you have to ask you’re too dumb to benefit from them.

[@arthurott4561]

I think you mean to say "it doesn't get its due credit" not "it doesn't get its due diligence". Either you misspoke or you don't know what "due diligence" means.

[@Hstenics]

feeling biceps more in my pull ups.... my form is correct

[@Fred-oz3tw]

i dont want to build muscle, so i will ignore this video.

[@mightbefire]

Ha, editor took the day off OR this was on purpose to get me (and everyone else) to comment.

[@Davek111]

You're doing these wrong! You should be rotating your wrist throughout the extension.

[@naturestillness]

He gets a lot of shit in his comments huh? Lotta minor bitching. Great content.

[@moredatesmorefiber3526]

what is up with that intro?

[@me3899]

Who cares?

[@moredatesmorefiber3526]

me3899

[@monkeyb1820]

looks like you have some random background actors now.

[@Billy_MacBilly]

Where is your muscle?

[@RustyKnorr]

In your wife’s mouth.