My 3 Favorite Back Rows for Mass

Do you want to put mass on your back? In today's video i go over my 3 favorite back rows to put on mass. I would also love to hear your favorite back row workouts so leave them in the comments section below.
for more great back workouts click the link below:
• Back | Exercise Index
Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.

[@mountaindog1]

The Back Training Manual - Mountain Dog Diet mountaindogdiet.com/products/the-back-training-manual/

[@louisjoe6495]

I really enjoy your channel, you're pretty awesome. You give really detailed training tips. Do you have home total body dvd training series for sale?

[@kestercrown6732]

Hey john been looking for the wrist hook grips your wearing when performing meadow rows can you please please please tell me where I can find??

[@kloppiverklopper]

Hello - really no one can tell me what this version of the orange train aids is called and where to buy or order them???

[@JonKetcham]

mountaindog1 my personal favorite are rows done on the knee-chest row bench. These have all of the open range of motion a regular bent over row has (nothing to interfere with breathing and nothing to get in the way of the barbell) but without putting any stress on my lower back whatsoever!

[@remigiusz7899]

@@louisjoe6495 0000000000000000000ooooo

[@daganperretti8617]

Wish I found this guy before he passed today. He seems to really explain how the exercise works. RIP.

[@skycloud4802]

Same

[@explosivediarrhea4671]

I agree I just discovered him from another channel who mentioned him and now I’m binging his vids because he has so many tips and insights into working out

[@david-nance]

He has a ton of content. Watch it all and let it sink in. He's a genius in the world of bodybuilding

[@EC-ol8nz]

His knowledge is his power, it lives! Get to it👍 I used it for the last 3 years better lifts no injuries😁

[@gary_michael_flanagan_wildlife]

I was fortunate to have started watching him when he was with us. He was really good about answering questions on Instagram too. His back and rear delts, side delt workouts were really helpful in finally getting my back to grow. I owe him a lot. There is a reason why so many people feel like they knew him.

[@PG.Coaching]

Agree 1000%, Did db rows for years and got decent results, but the compression and stretch you get from landmine variations beats them by miles, gotta do what feels best

[@mountaindog1]

yes sir!

[@PG.Coaching]

Hey John check your IG DM, I'm PG.Coaching

[@ry4nx]

hell yeah the pump and stretch in the back you get from this exercise is out of this world. plus less tension on the lower back in my opinion great vids btw phil

[@chrissheehan8105]

I tried the landmine row yesterday and I wholeheartedly agree!

[@asdf1234_.]

@@PG.Coaching my big gorilla back enthusiast must be mourning the death of the Meadows row inventor himself as much as I

[@michaelboynton7724]

hey you tube...if you all have a shred of decency left in you.....leave this man''s content up. he was/is a great teacher and what's more important,an amazing and honorable human being. his videos still inspire and instruct people and will continue to do so far into the future. i continue to come back to his videos again and again. my wife also watches them and it helps her to see his form and listen to his logic.(probably has kept us from arguing more than once in our home gym) thank you Mr. Meadows. RIP

[@Ixnatifual]

I think I’ll try out this on back & biceps day before moving on to biceps. 1. Barbell rows 2. Pullups 3. Hamill... I mean Meadows rows 4. Shrugs

[@memolibir]

What do you mean with hamill

[@omparghale]

@@memolibir John looks like Mark Hamill, that's why hamill rows

[@DeepPoeticSociety]

Did the landmine row and the Meadows row last night for the first time. Amazing exercises!

[@mountaindog1]

yep!

[@rock962000]

Meadows row is great. Been doing it for a few years now.

[@mountaindog1]

thank you!

[@ironsaint]

Meadow rows rule! I can really feel my back working and stretching. Love them.

[@uekotter4786]

i really feel the exercise stretching my back if i go quite heavy and then from the 7th or 8th rep onwards (i‘ll do 10-12). Is this an exercise that should be done heavy?

[@kostar500]

@@uekotter4786 good question... will this illicit the same muscle response like the single arm dumbbell row? Theoretically, the meadows row can be loaded heavy...

[@badpixels_]

my favorite rows are cinnamon rowll

[@mountaindog1]

hahaha!!! yes

[@aba192]

1. Pendlay Row 2. Meadows 3. Landmine two hander row nice complements on back day: Pull/chin up mix, facepulls

[@beerdemus2812]

The kettlebell rows are really nice and challenging. I barely hit 10 reps with 24kg kettlebells, but feel a lot of tension. Thanks, John!

[@richthehoser]

Meadows row and one arm bar rows blew my lats up. Great exercises! I learn more from John than anybody else on the internet.

[@mountaindog1]

thank you!

[@PedroPJay_]

RIP John, we all miss you... thanks for the help

[@vladimirciric519]

Having an exercise named after you is an accomplishment on a whole another level.

[@mountaindog1]

:)

[@leevancleef358]

John is right up there if not THE best...learn so much from him and he seems like a really good guy.

[@mountaindog1]

thank you!

[@freedomring4813]

The Meadow row I started doing before I discovered KZbin 2 years ago. Being 60 I have done back workouts using many machines and equipment not built for doing the back . But its amazing how many things you can use to get a great back workout.

[@micpadovano]

1. Pendlay row 2. Inverted row (with rings) 3. Meadows row (so versatile)

[@mountaindog1]

havent used rings before personally

[@micpadovano]

Give them a try, you will thank me later ;)

[@martin.f8503]

1. Dumbbell Row for upper back,biceps and grip strenght 2. Barbell Row for upper,lower back,abs,arms both biceps and triceps 3.One arm row standing with one handle in a cabel cross machine Keep up the great content John really like those science based videos! 👍

[@mountaindog1]

thank you!

[@Maximos80]

Once again, John delivers valuable content. Thanks, John! 👏

[@mountaindog1]

thank you!

[@jdog6620]

This dude's content is always GREAT.

[@ab-we1do]

great video as always! 1.Meadows row 2.Pronated grip cable row (with single handles) 3.Incline dumbell row

[@mountaindog1]

thank you!

[@slayerdown4674]

Meadows rows are pure genius. Like the body position, very natural movement pattern.

[@edwardcarlson6359]

Easy to follow explanations with nice variations of form. An excellent teacher.

[@FrankYoung1128]

Thank you John 🙏

[@jimmyjohnson6232]

The meadows row is my favourite Back exercise.

[@puk854]

1.Supinated seated row 2.Single arm arc dumbbell row 3.Meadows row/Single arm bent over cable row Thanks for the videos 💪

[@mountaindog1]

you bet!

[@carlprondzinski1719]

1. Barbell Rows 2. Dumbbell Rows 3. Cable Rows with a shoulder wide parallel handle Tried your One-Arm BB.rows out a couple weeks ago, will definitely add them in the near future! Thanks for the frequent content!! :)

[@mountaindog1]

you bet

[@lifes2short701]

This bloke is a legend thank you

[@adjeastludean5640]

John explains very sample but easy to understand. Like his video. Always

[@donniewilliamson6618]

I’m definitely gonna start doing the “meadows” row ... awesome thanks so much

[@davemonk1662]

Love these videos only can across this guy few weeks back I’ve watched and like every single one ☝️👍🇬🇧

[@mikeskinner9292]

John, this was really helpful, I hadn't thought of shifting my feet to target different areas. The new vid content is great! I'm running through Program 17 "Carnage" so i'll be shifting feet around on the rows now

[@mountaindog1]

Excellent Mike!

[@A_YouTube_Commenter]

This guy is very informative. R.I.P.

[@johndonovan5521]

1. Fatman Row to failure 2. Medow rows for 5x10 3. Football Barbell Row 5x10 Great vid JM please keep them coming

[@mountaindog1]

what is a fatman row?

[@johndonovan5521]

mountaindog1.....its an inverted row for us heavy guys with shoulder probelms doing pull up. www.t-nation.com/training/tip-do-the-fat-man-pull-up

[@blackgoblin1004]

Finally got a Landmine and started the Meadows rows. Absolutely amazing!

[@kun6fupanda]

Still giving out great advice. Legend will live forever.

[@jungwoowhoo]

I like barbell rows, dumbell rows and the one arm dumbell rows. Good video!

[@austin7530]

RIP LEGEND

[@senormofeta6726]

Love the Meadows rows!!,

[@Greg-wz6fp]

Kroc rows/bent over barbell rows/one arm seated row...I just found the meadow rows and I’m excited to try them and watch my lats grow

[@InquisitivivelyCurious]

Doing the Meadows rows for about a year now,and WOW!!! Thanks John

[@mountaindog1]

welcome!

[@kumokoo1]

Informative video

[@coop98]

Great stuff John. I did these 4 days ago, and I still feel it. Great change of the normal back movements!

[@falconetti3152]

Thanks to John meadow i learned landmine one arm row Great exercise that will remind me of John every time I do it. Thanks Master. We will not forget you.

[@luthertimberlake9451]

Great content. Simple but effective

[@natking1u1z99]

Landmine rows feels and hits different I love them

[@colinkelly8213]

Hi John, thanks for the great tips. Am going to the gym tomorrow morning, will definitely try these. I'm always wanting to do back,most people are always pumping chest, shoulders and arms, forgetting that back workouts are vital.

[@wayne3078]

The one arm barbell row and Meadow rows are superb 👍

[@mountaindog1]

thank you!

[@noairishrashid463]

Damn, i Will try this. It seems easy. Dont need so much for doing a back workout. Thank you, i know u are a angel Now But u still were even when u were here.

[@bridgettepet]

Meadows rows are my favorite but now I am going to try the others

[@mamboking808]

Started doing the first two rows after watching your vids and now they are my favorite! Love your channel, thanks for posting!

[@mountaindog1]

you bet!

[@evianmarquez9421]

ty for taking the time to make these videos. Really helped me out

[@mountaindog1]

you bet

[@frankied910]

Seated cable row, t bar rows and hammer strength iso lateral row. Thanks for another excellent video John👍

[@mountaindog1]

thank you!

[@paulmurphy5510]

John, I’ll trade you two exercises.. 1. Hex Bar rows; feel like those kettle bell rows but make you look more bad ass 2. Power Rack; seated half press for triceps - it’s an old Louie Simmons exercise that Charles Poliquin wrote about years ago in Muscle Mag

[@mountaindog1]

I like em!

[@TheWalsymezrp]

Tried the hex bar row, that limited range of motion bothers the fuck out of me. Would need a smaller ass, and that aint happening.

[@paulmurphy5510]

Walsymezrp Kowalczyk HEX bar is a row back motion and offers a greater range of motion than a standard row. I also believe that the neutral grip will allow your shoulder to be rotated in the most optimal position. Remember the HEX row is all upper back focused so squeeze the traps rhomboid areas

[@TheWalsymezrp]

Then a standard barbell row?.....

[@regularjack2]

Stand more upright if thats the issue, like a Yates row position

[@BBina18]

I will definitely have to give these a try. Thanks for the video

[@mountaindog1]

you bet

[@bkupniewski]

Will play around with the foot position on those 1 arm/meadow rows to find the proper MMC on my back. Thanks John

[@mountaindog1]

yes sir

[@msmith1845]

Meadows Rows. Deadstop dumbell rows. Thank you John for introducing them to me; 100% results I also like to do Sternum pull ups (neutral grip, palms facing) with bodyweight only and work on adding more total reps each week. In the past I sometimes did inverted rows on an olympic football bar, then straight into a set of Vince Gironda "lat racers". Meadows stretchers are a great finishing move, thanks again!

[@mountaindog1]

you bet!

[@kathycook1234]

Smith machine bent-over row, reverse grip barbell row and unilateral seated cable row (or any kind of cable row). I also like leaning forward on the HS shrug machine to row. So appreciate your vids. Very motivating!

[@mountaindog1]

smith row would have been #4 for me

[@lovyazid]

1.Yates Bb rows 2.Lying Incline bench Db rows 3.Wide grip rows *since currently my options are limited, I can't do machine rows, but otherwise that would be on my list, preferably a hammer strength row

[@remme6]

John, I tried the one arm barbell rows and your Meadows rows this morning and I love both! Thank you!!

[@mountaindog1]

you bet!

[@1max14]

Thank you awesome training video John 🏋️‍♂️

[@mountaindog1]

you bet!

[@stuappleby6571]

One arm barbell is my favourite John, started doing after joining mountain dog diet around 5 years ago, and blows my lats up! Have never done a dumbell row since!! 👍🏼

[@mountaindog1]

awesome!!!! I rarely do dumbells either

[@whysosad1234]

a big row of sushi

[@mountaindog1]

did that today

[@EditYourBody]

ricky simonelli 😂😂 #1 answer

[@gtr0321994]

ricky simonelli 😂

[@user-zm9gc1kt8b]

mountaindog1 Well thank God it was'nt on your video

[@BourbonondaBayou]

When i was into bodybuilding i used the one arm barbell rows. Really felt them in my lower lats like nothing else

[@JeromeONeill]

Seated underhand chest supported row, bent over 2 arm db row and curl grip barbell row.

[@rockylion4382]

Another great video. You're awesome! Thanks for sharing

[@mountaindog1]

you bet

[@joeschmo2693]

Bilateral db rows (don't have kettle bells), trap bar rows, band/cable rows. Need to get one of those landmine setups.

[@juliusauerbachhome]

Barbell Row (Overhandgrip for Upper, Underhand Grip for Lower Back) TBar Row Cable Row Narrow Neutral Grip (Seal Rows) Gonna try the Meadow Row next week, but i dont like unilateral Bacl training because i get different stimulation from left to right

[@CultivateAwareness]

It's because your forearms drain some of the tension away by balancing the dumbells, you wouldn't think it matters, but it's the same as trying to squat without any ab strength, your core works a lot to keep you upright. Kettlebell grips are much more compact and they're much easier to balance for the forearms, hence you can put more empahsis on your lats doing the movement. Same goes for biceps and side lateral raises, people tend to leek a lot of power using dumbells. Side laterals with plates or kettles are better.... if you can do them on a machine it's even more effective because of the direction of force. Love all three, but I also adore cheat rows on a landmine (minimal cheating)... the stretch at the bottom works the upper back hard, while the pulling takes a lot of power from the lats... and the overload is always a nice bonus.

[@mountaindog1]

good post my man

[@icixie]

Meadow row, single arm db row, chest supported row and seal row

[@5unam1]

Mr meadows youre the truth like a polygraph result!!! I tried the kettlebwll rows with a pronated grip using only half the weight i normally use wid dumbbells and that 💩 felt excellent definitely gonna be a new staple exercise for me. Thank you for ur excellent tips, info and tricks much love from the UK👊💯

[@mountaindog1]

thanks brother!

[@arunshan8077]

Even after ur demise, ur changing people life, wish I had met u

[@cvb6658]

single hand row and tbar row my fav

[@pmcmva]

Love all three. Do them every back day.

[@allandrueco]

Thats was Very Good💪💪💪

[@johnlakatos639]

Thanks john for your Good advice

[@bobg1436]

Meadows rows were a game changer for me. I always disliked doing dumbbell rows but meadows rows feel great.

[@mountaindog1]

thank you!

[@damienbadillabadilla7801]

i personally use versa grips,but i like those straps mountain dog using on the meadows row.Great tips by the way,good job.

[@shaunm4899]

Hi John, my name is Shaun. My 3 favourite rows are T-Bar Row, Dumbbell Row and Cable row.

[@mountaindog1]

Thank you Shaun!

[@andreorlowski6241]

Amazing video.

[@paulmurphy5510]

I think you heard me... will try them again Thanks John!

[@jamiemoreno4516]

Thanks great tips

[@jasong2541]

Already stole the kettlebell rows and put it into my back workout. Looks like meadow' s row is next! Love the tips!

[@mountaindog1]

thank you!

[@jasone42683]

Kettle row looks good. Gonna try. Love the videos

[@mountaindog1]

thank you!

[@peterjo408]

This guy is amazing! I've learnt so much useful techniques from him thanks again Jhon your the best! 💪

[@45firepro]

Gentleman John, didn't know if you knew You got a Stalker .... in the background, just over your left shoulder at 2:53 Excellent info brother

[@owed1000]

Excellent tips, Thank you Sir

[@mountaindog1]

you betcha

[@want.to.b3.gamer670]

My favorite rows are chest supported machine row. Cable row with a shoulder wide grip. Not too close. Close grip row.

[@michaeledwards3217]

TRT on full display!

[@mountaindog1]

Yes sir!

[@matteobrunello4243]

Thank you John, you are my guru in your videos I Can always find interesting movement for a Moro complete workout. Dear regards. Bruno

[@vacuumcleaner11]

1. 1 arm barbell row 2. Old school T-Bar row (deadstop) 3. Machine Row (chest supported Hoist Roc-it feels great these days)

[@mountaindog1]

yea I used one of those machines in florida last year..pretty cool

[@Lucav79BG]

Crystal clear. thanks John

[@mountaindog1]

you bet!

[@symico]

Meadows row , pulley pull from extended arm to back with elbow leading from top to side , and i do the uprow but with the pulley again , one side at a time to focus and pump the muscle ,

[@TheLockon00]

Another great vid. I like the seated, chest supported row. I find that exercise the best for sweet pump and contraction in the back. I never liked DB rows, but I'm going to try these landmine and kettlebell variations!

[@Jes1919]

I tried the kettlebell rows today and they feel amazing. Even with 10 pounds it does the job

[@stevendom123]

Rest in peace John

[@nicoconcepcion1027]

T-bar Rows, 1-arm Cable/TRX Rows(depending which gym I'm in), and of course, the one and only Meadows Rows! All with just a bit of "Body English!" 😁✊

[@hunter757]

I love the one arm barbell row but holding the end of the bar so the weights further back near the hips , really loads the lower lat for a good stretch. I do this holding onto an incline bench at 30 degree angle

[@mountaindog1]

solid!

[@octobersky329]

1: close grip land mine row 2:bent over barbell row 3:incline bench two arm dumbbell row

[@nuavecmoi]

Amazing video!

[@greybeardtraining1974]

One arm dumbbell row , I like kettle bell rows also , football bar rows.