Like Squats for Your Upper Body

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0:00 Bent Rows and Me
1:17 History of Excellence
2:06 Recovery Nonsense
4:00 Economics of the Row
4:20 SBDOR
4:55 Joy Factor
5:40 Carryover
6:15 Bent Row Checklist

[@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

[@kevinjeffries5233]

Gay

[@hjewkes]

These fucking body standards man, I'm never going to achieve that level of back hair as a natty - time to hop on the Minoxidil body wash

[@a-a-rondavis9438]

I'm the opposite and love it.

[@PinataOblongata]

I wish I could migrate my back thicket to my pate :/ The ear hairs can fuck of somewhere else, too.

[@catedoge3206]

yuh

[@SuPeRHeRoDuDe3124]

@@PinataOblongata rofl

[@elihenderson3529]

Bromley is setting unrealistic back hair standards. I’ll never look like Chewbacca viewed from behind, no matter how hard I try.

[@tim57243]

I bet you could get implants.

[@Mukation]

Therapist: "Hairy Bromley is not real, he can't hurt you" *Hairy Bromley:

[@espenstoro]

Glad I'm not the only one with the caveman genetics.

[@Mukation]

@@espenstoro He might aswell have taken a picture of my back too haha

[@chaosdisciple3052]

😂

[@taylorg8509]

Steroids make your hair grow in places you don't want it too

[@lennertcornette]

Haah, America, where grown men even shave their chest hair and look like women.

[@freakied0550]

2024's Fattest Fitness Influencer? Is this a challenge? Bring on the Fruity Pebbles.

[@BaldOmniMan]

Ur shredded D 0225 now you can’t participate

[@ghfjfghjasdfasdf]

Do people really eat that stuff? I know Rich did, but fkkk, he was a mutant.

[@muserweaver]

@@ghfjfghjasdfasdf Bucket of Ben&Jerries doesn't count as a meal, it's a snack!

[@freakied0550]

@@ghfjfghjasdfasdf read the nutrition facts on a box of Fruity Pebbles. Then multiply by 11 (number of servings in a box that I consume in one sitting). It's a god damn superfood 😂

[@ghfjfghjasdfasdf]

Lol… let’s go goddamnit

[@U.F.O_0908]

The pencilneck image at 2:07 is pure gold.

[@Officialcbr]

That shit sent me 😂

[@DannyBoy426]

Omg 🤣

[@maximisatwat]

You could add a Kg to your back squat just by shaving

[@GrindSzn7]

Lmfao

[@ragexlukii2517]

Nah that’s Fking hilarious

[@bmstylee]

Bent rows rock. They have definitely blown my back up. Hugely underrated movement.

[@nicknormando4220]

Find myself agreeing with you on basically everything as far as training ideas go. This channel is a gem 💎

[@PhilippeOrlando]

Same here. Bent rows is really where ego idiots can be spotted as if is really one of those movement where you can double your weight if you do it poorly. I hide to do my bent rows because I want to do them well.

[@zsahe21]

[@notimportant3686]

so then this channel is useless to you... you might be better off finding a channel that challenges your views so you could either strengthen them or change them in forced ponderence

[@zsahe21]

@@notimportant3686 damn that's edgy

[@ChristianTurnerLifts]

Edge. Lord@@notimportant3686

[@drip369]

Rowmoregrowmore

[@smokeymcpot69]

Full send 🤙

[@skaterock420]

Gotta pull wide to get wide

[@catedoge3206]

row to grow. row to grow. row to grow.

[@parkerwilliamson1205]

​@@skaterock420100 half reps a day make the gains stay?

[@suburiboy]

I think what makes rows tricky for us is that maintaining form is very difficult. In bench you take it down to the chest, pause, then push. In squats you go down until you hit depth, then you go up. In a row, the act of exerting effort pulls you out of position. It takes a lot of practice compared to other main strength movements.

[@Tiger74147]

Squats do the same though. If you don't keep your core tight and have good mobility in the legs and hips, you'll always put pressure on the low back. That's the difficulty! Same here, it seems, where posterior chain stability is paramount. If you're bent, though, you're doing a lot of the same things you're doing in a squat already.

[@suburiboy]

@@Tiger74147it might just be me personally, but squats feel very well coordinated. I’m wedging myself between the bar and the ground. I don’t have to worry about how much force I’m applying at each joint. In rows; I feel like there is a very fine line between activating the hips enough to keep my shoulders from falling down, but not so much that I’m “power rowing”. And I think that just requires a lot of technique and practice… it’s a hard lift.

[@nunobettencourt1429]

​​@@suburiboy"wedging" in squats isn't good. It means you have lack of hip mobility and compensating with more strain than needed on your lower back. You should warm up before squats with hip and knee related mobility exercise.

[@elbowstrike]

I’m starting to think the top 1/3 portion of rows should just be trained with isometrics.

[@nunobettencourt1429]

@@elbowstrike not just rows, most back exercises benefit from a 2 second or above isometric. Only issue of isometrics is forearm soreness/fatigue

[@MattFlyFisher]

This channel truly is criminally under rated. Absolute 🔥 everytime

[@AlexanderBromley]

Appreciate it!

[@TheQuanzy]

Great video. I started bent over rows but my legs were too weak and was feeling it in my knees so i've been building legs up over the past 5 weeks with deep squats and after seeing this video i'm going to get on the bent over rows tomorrow. Thanks for the motivation!

[@ravensmythe1]

Just found your channel, have to say absolutely dig it! Love the fact youre not some kid or pretty boy on gear - but rather a grown ass man with experience, and a real life as a parent/husband!! Well done, man! I think a lot of us (folk who used to powerlift/train hard) reach a point where the six pack will fade and we get that heavier 'big dude' look. I broke my neck in 2014 (c4-c7 replaced with bars and mesh) and prior to that trained like a zealot. My point is: learning tricks by experienced people like yourself have kept me lifting and relatively in shape even after the big 54.

[@CupCakeUnleashed]

i started doing smith bent over rows a few months ago and I haven’t stopped they feel amazing

[@NoMoTheUFO]

ROWS IS KING! The best way to grow, is to do a lot of rows! Let's keep working hard and I hope everyone crushes their goals. Let's be GREAT! 💪💪

[@GT-cl6ez]

IS they?! 😆

[@ChristianTurnerLifts]

Alright NoMo I see you in here.

[@NoMoTheUFO]

@@ChristianTurnerLifts Weak people like myself need all the information I can get. Let's be GREAT champ!

[@andrewshaver5800]

I used to do barbell row with the higher angle, had 275 going and I felt like a beast. I took some time off and came back doing strict instead and now struggle a bit with even 185, but I still feel I'm getting a better workout. My favorite exercise by far.

[@alexanderbautista3354]

Watched for the exercise info, subscribed for the in depth easy to process explanation!

[@ParvParashar]

Absolutely outstanding video! Highly insightful and informative. I love doing bent over rows and I always make sure to keep them in my training program at least once per week. They’re really fun! Bent over rows do wonders for my back size and strength. Thank you so much for all the amazing and super helpful videos! 🙏

[@ziziorens348]

I'm so happy to see some love for my favourite back exercise. From the moment I tried bent over rows I fell in love with them!

[@drip369]

Woolam got me to English Row, Bromley got me to Kroc Row. Now I like to incorporate partial SLDL with a pause, followed with paused row, and a slow slow eccentric

[@hjewkes]

Does the load line up for you? I feel like my SLDL is way higher than my row

[@braydenlillibridge8345]

An English row? I’ve never heard of that, are you talking about using body english?

[@DavidLee-cw6ci]

Definitely agree about SBDOR. My program only had the first four and left me with an underwhelming flat back. I worked rows in and every other lift got better.

[@Ballsy_]

barbell and dumbbell rows have really grown my back nice and thick.

[@courtneymitchell5940]

I added this in my program back in December. Because of that, my deadlift pr is now an rpe 5.

[@A1pha_anthony]

Love bent rows! Open trap bar “pendlay” rows are my go to at 47. Good video dude.

[@espenstoro]

Always row after deadlift. The bar sits there, I've taken off some weight after my top set, it's ready to go. I also follow that with cable row, to "save my lower back". Strict form and deep stretch stuff. It's all progressing very nicely, and I'm more stable on the bench with some built in back support.

[@johnreidy2804]

Always deadlift first then row. Rowing will seem easy after deads

[@kelleyvalentine8782]

idk my core is pretty friend after DL's and I struggle to keep a good posture and good core bracing. I usually end up having to program rows on days that I don't deadlift.

[@n3crowarlvck]

Squats, Deadlifts, Flat Bench, Overhead Press and Bent Rows. The cream of the crop

[@jasonsmithers8080]

Bent rows have seriously increased my back hair. Great video from oz❤️

[@kozman2712]

Barbell rows have been my favorite movment from the beginning

[@diphenylchloroarsine2251]

Congrats on your child! I'm so happy you've been blessed with them.

[@thestrongseminarian]

Off gear, fat, tired from kids, and trying to get strong: this is something I can relate to. Thank you for the video!

[@charles2007cm]

Thanks to Bromley bent rows filled that missing piece of my life.

[@beburs]

This video changed my mind about rows,I am doing my pull-ups and deadlifts but I was doing cable rows…tried to do a real bent over row with a wider grip and I felt my upper back work way more than in cable rows

[@charles2007cm]

@@beburs same here

[@johnsanchez1619]

Thanks brother, I needed this!

[@stolimonoli5730]

I so needed this video!!

[@twistedtrailerparktales2126]

I thought I was gonna have to go under the knife which really sucked because I can't afford health insurance. But I was switching arms every thirty seconds driving and learn to sleep on my back and if I rolled over in my sleep I'd wake up in tears my shoulders were so bad. I had to switch to all safety squats bars. Get ups, band work, massage guns would all numb it for a few minutes but I'd leave in more pain than when I left. Finally it was your fellow KZbin strongman Brian Ahlsrue that said if you can bench it you should be able to row it. I headed his advice and have zero shoulder pain now. All my lifts are up and I don't have any more shoulder pain and could go back to sleeping on my side.

[@charlieross4674]

How did that advice help? What did you change to fix your issue? Its not clear from your comment...

[@kevinkaol3681]

he is saying his shoulder issues were caused by an imbalance between his chest and back,,, so working on his rows and bringing it up to match his benching strength corrected the imbalance@@charlieross4674

[@Topsealguy]

@@charlieross4674it’s pretty obvious

[@ambrosioambrosio6359]

@@charlieross4674he got his back as strong as his chest. If he benches 315 he rows 315 or somewhere around there

[@brendonprophette8890]

wtf are you yapping about bot

[@frankcolliton10]

This guy has alot of informative videos. Enjoy his humor as well.👍

[@orlandoroman1991]

How u don’t got more subscribers is crazy, dis vid was hella informative. Tough💪🏽💪🏽💪🏽

[@robertball7954]

Amen brother ...love the bentover rows

[@roadagent5158]

Well, he's convinced me! Great video

[@Curleyguitars]

The dead-row totally blew up my back. Started smashing PBs, got thicker and my legs got stronger. Having some deadlift action break the inertia of the heavy bar feels safer on my back than going from a dead hang leaning forward.

[@jessen00001]

Congratulation with the baby

[@hardfought1842]

Was literally just think about the first time I seen that video of Woolam doing these heaving rows. Blew my mind

[@Rafix]

barbell rows was always one of my favorite exercises and the one that I ALWAYS say (this exercise blows your back) and now I say that with 10x more confidence

[@bbop3125]

Congrats on the new addition!!

[@ScrubDaddy265]

Congrats on the kiddo! Enjoy the ride! I enjoy your channel. Watching guys do bent rows is interesting. The degree of hinge determines whether this is a horizontal pull or almost a shrug. I only do inverted rows and am a huge fan of rowing with the three grip variations and I elevate my feet and do high reps and lots of frequency. I find the ROM is better and requires an isometric core contraction to maintain form.

[@roundup1253]

So true Alex, always when I put bent over row out of my mesocycle I get weaker with many other lifts. The positive spillover to other lifts are incredible. I also fell in the trap to make more seated rows and seal rows. Yes nice muscle feel then but little transfer to other lifts.❤

[@johntrains1317]

This is for me proof, of individual differences and finding what works for you. I agree that barbell rows are foundational. They just never built my back, probably because I have scoliosis. I used and sometimes even spammed them for years, yet I never saw a difference in my back looks or strength. Took me five years of being stubborn doing them, but once I switched to an isolation approach, my back growth took off and still is 3 years later. I'll definitely revist them sometime in the future, though. Edit: My old best was 145x10 from a deficit. I recently started rowing again and beat that by two reps. Got 185x3, which I never did before

[@tommygrowls7894]

Try them with a trap bar instrad of a barbell

[@Thleta]

How heavy did you get up to on the bb row?

[@yoeyyoey8937]

Were you training deadlift too?

[@johntrains1317]

​@Thleta 145lbx10 deadstop from a deficit.

[@johntrains1317]

​​​@yoeyyoey8937 Yeah, but I kept heavy deadlify frequency low. 1 time every 10 days or so. I was trying to use barbell rows as the main back exercise and rowed on days I wasn't deadlifting.

[@xy5844]

Great timing i was 100kg on april 120 kg now and conditioning myself to 95 while pursuing strength goals after the this objective.

[@xvmon1]

Thanks!

[@BenensGym]

As per usual, GREAT video!

[@yagsipcc287]

Yup I 100% agree I love bentover rows I have always done them and they are one of the main reasons I have such a big wide back also I find them fun to do so that helps, also like Lat Pulldowns and single arm row, I also feel like this helped me massively with my deadlifts.

[@reverendterminator]

everybody wants to be a bodybuilder, but nobody wants to lift those heavy ass weights!

[@patrisiaszatmari2122]

So dam true !

[@reverendterminator]

@@patrisiaszatmari2122 yeah buddy

[@weeeaaa]

Awesome video brother, Very informative ...... My favorite exercise after pullups

[@droaks2]

I still do backwork as a heavy primary. It translates to so much and it never seems to plateau. It helps for all sports, i was a swimmer for example. Back volume outside the pool helped condition for back volume in the pool.

[@spiritual_hypertrophy]

Editing is getting pretty darn good 💪

[@tommyboyfitness]

I row Practically every work out one way or the other barbell row. Always has been my favorite even when I didn’t know what I was doing or how effective it was when you said love affair with the bent over row I just shook my head because that’s what it’s been for me

[@ZenKrio]

I love rows, they've quickly moved up to my top spot in movements, I only wish I could do more. Switched to Dumbbell rows for the stretch at the bottom.

[@DCJayhawk57]

I love bent rows, but funny enough it was my elbow that made me stop doing them and not my back or recovery or whatever. I got pretty bad tennis elbow on my non dominant side from spamming heavy bent rows, even though I was using straps and had worked up in weight slowly over time. It's been 4-5 months and I'm finally mostly recovered, but I don't think I'll be doing them again anytime soon. Smith machine has been a lifesaver to still hit that pattern. Since the bar doesn't roll in your hands, it doesn't aggravate my elbow, and I'm mostly doing them with an underhand grip since there's very little stress on my biceps tendon using the Smith. I guess you could argue I need to be doing more direct forearm work to prevent issues in the future, and you're not wrong.

[@davidtopoleski5935]

Bro… you’re flippin awesome and a beast at that! The average guy would love to be your size and btw… I can see all that muscle through the “dad bod” bs! I’ve always been grateful for being over 6’ and naturally built, but now that I’m older, wiser and have more life experience. I see the luck of the draw on how genetics play the dominant role but can always build a bigger better version of ourselves inside and out, and that’s the key… the best version of ourselves. And I appreciate how you acknowledge that and work your butt off with your God given talents. Thank you for your information and being real and not bs-ing people with false hopes that they’re gonna look just like ( insert favorite physique here). Keep the great content coming, and God bless you and the wonderful new addition to your family! ❤😊

[@rkonjr64]

I remember getting my Sears "Ted William's" Weight set, going through the booklet, and creating a routine of all the Back exercises. What was kind of cool was there were 3 types of BB rows: Regular Bent rows, "Incline Rowing Motion to Waist with a Curl Grip" (Yates rows) and "Incline Rowing Motion to Chest" (like Chest supported Incline Rows). Fun stuff. I was fortunate to read Bob Kennedy's stuff, and his emphasis on pulling the bar to the STOMACH for lats.

[@Mister008Gaming]

Feels good to see this video a couple days after hitting a 10 pound rep PR on rows.

[@jothkell9173]

I'm glad this finally has a name. Been doing this for years. You can be more explosive as far as force curve goes because you can stop the bar with your chest

[@Geminias]

Just realized I was rowing to vertically... thanks for the tip!

[@WilliamsWrestlin]

I'm inspired. Now I will make sure bent over rows are included 3x a week, including DB Pull Overs from all angles, Pendlay rows, DB side bends, seated z presses, and incline bench. My upper body will be a brick house

[@DG-gx8pn]

Deficit bent rows when I can be near parallel with the ground and still get that stretch are one of my favorite movements

[@KillerSkullX]

Thank you for being an honest influencer

[@etrephesm]

i was proud of myself for rowing 225 for 5 the other day 😢 humbled.

[@jasonlawler9674]

I've never done this movement. Adding it tomorrow.

[@blakes.4625]

I pair bent rows with seal rows, treating the SR’s sort of like an accessory to the BR’s. I find the seal row variation offers all of the control/range of motion that my mind tells me the bent row lacks. Your mileage may vary.

[@moff3tt]

Where I struggle is that and your bullmastiff program which I'm currently doing is my rear posterior chain is done after the back squats and the rdls and I find it really hard to keep myself stable to do the bent over rows.

[@wearetheremnants1615]

I just started using straps for the first time and added 45lbs to my heavy semi strict row in a week 😮 3 sessions

[@powerdegre]

Hell to the yeah, about time someone talked about the rows. Seems like not many likes them. I have a very limited number of exercises that I do because I don't have much time to train, so I do the big compounds, squat, deadlift and bench, with overhead press and pendlay rows. The rows are a wonderful back exercise. I also can't stress enough how much I love the overhead press, healthy shoulders.

[@1FanofTHEECOSYSTEM]

I GOT MY MEAT AND POTATOES AGAIN! Thank you Alex! I am so glad you're BACK!

[@wildabeast0922]

RDLs, SLDLs and Bent Rows with an axle bar and no straps has really made my upper back and grip much stronger. Plus I think it helps my recovery a bit since less weight has to be used for obvious reasons.

[@ssheikh3598]

This was my go to exercise during teen years...

[@HashbrownGokusan]

These damn edits are next level lol

[@MilesNiska]

8.5 week old baby in my household as well. Adjusting is a journey. ❤

[@bobbychuckles8764]

Yep..... I traded trad deads for RDLS on leg day and added barbell rows on back day.

[@gabriellunoch6346]

I appreciate this video. Ive been doing strictly Pendlay rows only for the past few 4 months thinking I was onto something...I think its time I go back to regular barbell rows 😅

[@patrickjulius7352]

what was the downside of pendlays? I like them but with a slower eccentric.

[@TelvanniWizardMoneyGang]

​@@patrickjulius7352 You don't normally float the weight on pendlays so you lose out on the stretch, plus you can't do as much weight as you could with bb rows with a little cheat in them. Heavy is good for the stretch.

[@keysersoze5920]

Gongrats on parenthood! Greatest feeling ever to hold your child, isn’t it? Thanx for the informative video. Was wondering, how can I incorporate bent rows with pull-ups? My workout is minimal: squats, shrugs, pull-ups, dips, RDLs, hyperextensions, incline sit-ups; all done in one session, 2X/week. Deadlift and incline sit-ups every 3rd workout. Thanx!

[@yoeyyoey8937]

Experiment, usually whichever one you want to get better at should go first. Personally I’m so good at pull-ups that I do them first cause otherwise my lats take over and I don’t get as much stim on the rest of my back if I don’t do pull-ups first

[@nikitaw1982]

i want to get a fast 50m freestyle. An old coach said get as strong as possible in the gym. Are there any strong men who do a lot of swimming and talk about best exercises? i'm guessing a normal program what ever that is would do the job. This looks awesome. I have the equipment at home already!!

[@buckyjennings8854]

I ignored your advice on strength programs and I'm currently "smolov"ing my bent rows 😊

[@n8liftslessthanyou]

Legend

[@michaelleoanrd194]

Aw man. On the day I skipped bent over rowing?

[@zerrodefex]

Turn around and get back in there then.

[@johnreece9774]

Constant tension and a full stretch plus try different hand positions pronated, underhand etc….

[@carlosramirez3955]

I don't know why but I'm always impressed by the doodles 😂

[@zahidhussainisb]

recently hit 225lbs on bent over rows (the right kind) and I can confirm as an endorser of this exercise, my back is wide as hell. I don't even powerlift but the strength gained from this exercise carries over to so many other aspects of my training as well as everyday stuff. don't skip the bent over row gentlemen

[@MattGarcyaDC]

alright

[@nicholasgargano7396]

Great advice 👌🏿👌🏿👌🏿👌🏿👌🏿👌🏿

[@farhanhussain_]

Hi Alex. Do you think we need to reach a certain level of deadlift strength before treating the bent over rows as a main lift or to alternate it with deadlift sessions?

[@klazik4261]

I do deadlifts 3 times a week with 80% 1RM on 2 days and 1 day with light load but more reps. Due to this I do seated rows instead of bent rows.

[@beepboop8228]

I was able to put more weight on my bent over rows by not doing them lol. I gave up un bent over rows because I couldn't progress no matter what I did and switched to cable and machine work and then when I tried doing bent over rows the next time I was able to add 10kg to my working sets. I was doing bent over rows religiously, it's just that I didn't really get anywhere doing that after a point.

[@rofgar]

So, Mr. Bromley. Your video made me thinking. If I do Pendley Rows with a strength progression, are there tangible benefits from swapping out to Bent Rows? I feel like I am more in control with Pendley Rows and can go heavier keeping the upper body parallel to the ground more.

[@morganfreeman8230]

are we allowed to push the bar foward at the bottom so its not a fixed up and down pattern for a bigger stretch?

[@robindueckdegen5503]

Bent over rows are so fun. I have increased my bent over row strength by 50 lbs in 2 months (135 lbs 1rm to a 185 lbs 1 rm) went from barely being able to row 125 for 2 or 3 to doing 165 for 6 reps plus with mostly strict technique on my full body days.

[@GrindSzn7]

Respect to you! Keep going

[@8889]

The seated row works wonders for me.

[@patrickjulius7352]

The vast majority of the clips you had in the first half of the video did rows with 45 deg angle (more upright like Yates) than fully bent over OR if they started fully bent over, they were definitely up to Yates angle by the time they finished the rep.

[@yoeyyoey8937]

Different styles of rows

[@fyg2294]

Searched through the comments looking for this. I was like, have I been being strict for no reason? Everyone was adding some hip hinge, but I try to not let my back angle change at all. Would like some clarity.

[@yoeyyoey8937]

@@fyg2294 just choose one style and train that then later try a different variation. Strict is better for less overall fatigue in most cases, but with some hinge is better for traps and transfer to deadlift

[@patrickjulius7352]

@@fyg2294 it’s why I don’t really like any of them. Hard to tell when you’re progressing and when you’re cheating and also hard to not cheat as loads get heavier. I’m inclined to favor just starting more upright and then not changing the angle. When Yates himself teaches, that’s what he suggests. No movement of anything by arms and scaps. But he just starts and stays in the position that all those dudes in the vid eventually get to. I do think cheaty rows are more likely to lead to injury.

[@406dn7]

@@patrickjulius7352 This was my conclusion, as well. I replaced rows with weighted pull ups, but I'm just an old man trying to stay strong, enough.

[@JS_Precision]

Watching Cailer Woolam pull is just bizarre. It's like he found a gap in Earths gravity. Great video Bromley.

[@duhrellrl]

Editing is fire on this vid

[@wittgenstoned]

I love hearing someone express their love for a movement. It's contagious!

[@GrindSzn7]

I swear

[@chef-playz1881]

Thoughts/opinion on bent over rows on the Smith machine? I feel like I can be in a better fixed-locked position where I feel the contraction quite well with lower weights.

[@Veg-Power]

always lliked them more than deadlifts actually ^^ Now I like both.

[@user-uu9oy5wp8l]

Both are for two different things lol. The deadlift is a lower body movement. People think it’s a back movement, because your back is weaker than your lower body, so you get a pump, because your entire back is being used as an isometric contractor to keep your spine from exploding. The row is for training your back through horizontal elbow, flexion and extension, which is different than doing pull ups.

[@Veg-Power]

That's why I always liked rows more - bc lower body is already trained with squats but I did want to train my back with the exact same intensity as well. But actually I can't use a lot of leg drive tbh bc of my anatomy (long femurs) - my hip has to sit up high and my back is almost horizotnal to the ground which is the only correct starting postion for long femurs or big guys in general. very small amount of leg drive here- my back always gets a pump while my legs are not even warmed up after my DL top set. hamstrings are taxed somewhat but I can do very heavy front squats after deadlifting but my back is very strong. I can dumbbell row almost my benchpress max.

[@ragnakak]

What is your opinion on prone/seal rows? I've completely substituted bent overs with these and although I can't lift as much weight, it keeps me from cheating with momentum.