The Case For Bent Over Rows

[@RenaissancePeriodization]

Alex, thank you so much for the kind mention! PS, your back is looking HUGE! - Dr. Mike

[@AlexLeonidas]

The pleasure is all mine, Mike! Your perspective on bent over rows is by far the best/most nuanced. Certainly had a big impact on my back training and I appreciate your support. Means a lot!

[@The3Lego3Freak]

A collab between you guys would be legendary!!

[@shizzl0rable]

@@AlexLeonidas damn you officially been knighted .... !!

[@ahmedabdul-qayyum644]

Hhh@@AlexLeonidasuuuiybyhbyhvyhuh 10:19 y7bhy0 ijĥ

[@nicholasmallozzi6774]

@@The3Lego3Freak foreshadowing

[@1998mukund]

The new trend for “optimal” workouts is easy to get sucked into. A lot of these OG exercises may not be the most “optimal” but they have immense carryovers

[@AlexLeonidas]

My issue is their overly reductionist thinking and attack on the basics. It's like, why can't you offer your "new" exercises as an additional option rather than being a one dimensional douche? True that OG exercises cover you on all levels, and there's a reason why they're still around today and likely.. always will be.

[@joshdawson5850]

All the EMG studies and reps in the the world won’t make your rear flies for the upper back carry over to your deadlift like a bent row will…

[@themosthighvaluemaninthega9048]

@@joshdawson5850 But not everybody cares about increasing their deadlift.

[@RGV2300]

A bunch of pussies giving their opinion it seems. God bless "suboptimal" ways of training.

[@maxpowers4436]

@@joshdawson5850 Thats GREAT!!! If you care about deadlifting. Im post 5-6 hard years of intense powerbuidling I don't give 2 shits anymore about strength. My goal now is to get as JACKED as I can while being physically weak as possible. Ive done all I want to achieve and I don't enjoy low rep training anymore. That does not mean I don't train hard. I go to failure all the time train in the 10-15 rep range but HARD reps aka that shit is tiring as fuck at rep 6, I manipulate speeds, really focus on mind muscle and a lot of other variables like TuT. So yea idc a shit about what carry overs to what don't assume everyone even cares about carry over.

[@mr_wright_official_]

Bro, bent BB rows is literally the only back exercise that I do, and my back is literally my most overdeveloped body part.(AND I COMPETE IN CLASSIC PHYSIQUE) They literally help with every other exercise, struggling to squat? Stronger erectors. Struggling to deadlift? Stronger erectors. Struggling to brace in other lifts? Stronger erectors. Struggling to function as an adult in general? Stronger erectors.

[@AlexLeonidas]

Preach bro!!!!

[@tracidvoyager]

What kind of form do you on them to make lats pop? All the way down to floor with the bar, deep stretch, slow reps? Any difference between concentric and ecentric part of the lift? Divulge us your secrets :D

[@landturtle7470]

@@tracidvoyager Try getting the bar as low as possible on your abdomen (not so much that it's on your crotch lol) even if it means sacrificing a bit of the angle and keep your elbows close to your body. Also get that lat mind muscle connection with lower weight first if you struggle at all with getting it

[@ew-zd1th]

Did you gain a ton of hypertrophy in your erectors from bent over roe? And how much sets per week are you doing?

[@doncoolioswa8290]

😂

[@antoineguilbeault8025]

I never had a good connection with bb rows until I tried low weight 10-20 reps strict rows with full stretch Renaissance Periodization style. This shit lit up my back.

[@AlexLeonidas]

This is the way!!!!

[@fleskel]

Started doing them like this recently too, usually even bent over 90 degrees parallel to the floor. Feel like my upper back has exploded.

[@thee0ryx939]

Yes I agree with this also as I think people try and lift heavier for this exercise but have no mind muscle connection but think about just moving the weight, once the weight is lowered and the contraction is pure and with higher volume boom

[@TobyKBTY]

RP knows their shit!

[@patrickjulius7352]

how much weight you using?

[@Yaderix]

NH, Sean Nalewanyj and Alex uploading within a span of 8 minutes, we eating good today boys

[@AlexLeonidas]

Yeahhhhhhhhhhhhh

[@tejass9177]

Basement too

[@shahar1811]

NH? Who is that

[@egolifter]

@@shahar1811 natural hypertrophy

[@homeslice4551]

Geoffrey just uploaded too

[@nonattylimits]

Bent over rows just make you feel like a beast. As someone who works a physical labor job, bent over rows have set me up with a posterity chain thats indestructible.

[@elliot993]

How do you find programming rows/lower back work along with your labour intensive job? I was a labourer for 2 years myself!

[@nonattylimits]

@@elliot993 I've never done direct lower back work, but I just row one time a week, but I also do rdls not dead lifts and try to get the most out of less weight on all my movements

[@devonnguyen7453]

@@elliot993 once/twice a week can’t fail. chest supported if your brace is weak sauce

[@user-us4mc7ej3c]

@@elliot993 hyperextensions are great to bulletproof lower back and feel exceptional you should try

[@elliot993]

@@nonattylimits do you keep your rows strict? I tend to keep them very strict and feel it lighting up the erectors nicey

[@Apatty6127]

Dude, you know how everyone can tell that you know what you’re talking about? It’s because you don’t just give an all or nothing dogmatic “do this exercise only” approach, you teach us about the nuances and the reasons why someone may choose to do something or not, and what use cases it’s good for, whereas like 95% of fitness KZbin will tell you there’s only one way of performing one variation, but they’re all saying different things 😂 Thanks for the tips lately, been adding some of your recommendations onto my program as I get back on the gain train and it’s been amazing.

[@AlexLeonidas]

Thanks a lot Aryaman, you can't afford to be dogmatic in this game and with me.. I'm all about establishing trust and giving you the best possible, nuanced advice. Black and white thinking is a big problem in the fitness community, and I'm happy to break it down for you guys any time. Keep grinding 💯

[@Apatty6127]

@@AlexLeonidasOh for sure, and thanks!

[@nomaderic]

This video makes so much since now. As a novice the rows were everything when it came to my back. Once I became an intermediate and started to expand my programming past novice level I started to notice that the rows seemed to affect other things and the progress was also going nowhere (along with other back exercises). I removed it and everything finally seemed to balance out in my program and progression started again. I love bent over rows, they built my foundation. Even though they aren't in my programming now they will make their way back in there one day when it's time

[@AlexLeonidas]

Yup, that's the trend!! Intermediates suffer the most, and eventually you'll be able to throw them back in.

[@CrypticWizard9]

In the interview they did with Arnold for his blueprint series he mentioned that the dearth of bent over rowing or Oly lifting in modern gyms is one of the primary reasons no one has any low back development anymore

[@AlexLeonidas]

I think he's right on the money with that one. There's a reason we rarely saw spinal erectors weaknesses in previous eras.

[@JorgeGonzalez-sx7fk]

u mean bodyweight 45 degree back extensions at the end of a workout for arbitrary high reps won’t develop my lower back???

[@l3mons7]

@@JorgeGonzalez-sx7fk why not? You can also add weight? Barbell/dumbbell

[@boosta3094]

I wouldn’t listen to Arnold he’s a literal retard that abused drugs lmao

[@marcmcphee]

Came for the physical gains, stayed for the mental gains. ❤🏋️💪🧠

[@AlexLeonidas]

Now that's what I'm talking about! We're thinking meatheads 💪🧠

[@marcmcphee]

@@AlexLeonidas you know it!!

[@calebevans7408]

Been a "weighted pullups only" guy for years. Given me great results. Ginally decided to let go of my dogmatic thinking and start throwijg in some rowa from time to time. Now my pullups are better 🙌

[@carbugnov1952]

i am 71 , and I used to suffer of back pain when trying to do back exercises especially dead lifts. Bent over rows and taking adequate proteins helped me alot in strengthening my back , so that i am mostly back pain free. now i do BoR 3/4 sets x 12/15 reps , 3 times a week . after a month i started in addition doing one set of dead lift once a week.

[@clarity2115]

what a warrior!

[@Arms.Enthusiast]

I personally do deadstop rows with stiff legs and I get almost no low back fatigue from it, and can RDL the very day after, barbell rows give such a great back stimulus for me and have really been building my upper back strength!

[@johnd6744]

Exactly the same with me! I switched out normal barbell rows for Pendlay rows and now my low back isn’t too tried for rdls the day after

[@MonkeyBarsEveryday]

NEW PFP WHO DIS

[@alexevans9852]

What rep range are you in for the deadstops?

[@Arms.Enthusiast]

@@alexevans9852 6-10

[@patrickjulius7352]

Curious how tall are you? Feel like pendlays don’t work for every body type

[@MrMarvel103]

8:20 my gym has a seated plate loaded row where the plates move in kind of a circular motion, where they go straight down in the bottom, stretched position, and more diagonal over to horizontal in the contracted, upper position. That machine really taught me to emphasize the weighted stretch of the upper back row, and I gained a ton of mass in my upper back after progressively overloading on that machine for half a year. Absolutely the best excercise for upper back mass and thickness

[@lefonwastaken3393]

I used to do barbell rows religiously. Got up to 3 plates for 5 with slight cheating. But ever since I hurt my lower back while deadlifting, I’ve stopped. It irritates my back so I’ve switched to machine and cable rows. But if one doesn’t have any lower back issues, they should definitely do them!

[@AlexLeonidas]

No worries brother! Injuries suck and you have to deal with exercise selection accordingly, but I'm glad you still recognize their worth.

[@alexdenommee3219]

I don't need to watch the video because I already know where your going with it, and I structure my routine around it already: Due to my goal being mass, not strength, powerlifting movements are not ideal for me to maximize my potential on. I still performed these movements moderately heavy, but I do not focus on strength progression for these lifts, whatever I can lift, I just lift. Due to my lack of performing heavier deadlifts and squats, I focus on a far heavier barbell row routine, and every time I perform rep work, I never reset reps, I have an example of me doing some 205 rows for reps if you want to see what I mean. I can focus on progressively heavier and heavier on barbell, because it's going to build my posterior chain just as well as focusing on deadlifts and squats will. Also due to having a bodybuilding mindset, this allows me to conserve and focus far more on the lifts I want to focus on, if I performed heavy deadlifts and squats, I would not be able to get the same pumps and weighted reps I want to get out on more isolated/accessory lifts. Tl;DR: I avoid heavy deadlift and squat progression, as I don't powerlift, but I consider myself a very experienced lifter, so I still perform heavy barbell rows to be part of a great back routine, and also focus on heavier posterior chain loads that I'm neglecting on the days I would perform heavier deadlifts/squats/etc. P.S: Yes, I'm watching the full video, I just wanted to comment before I continued past 0:37 because I am assuming its going to be based on heavy back extension based movements/or heavily loaded lumbar movements/etc, as I stated, I'm assuming lol. EDIT: Anyone performing a moderately close-to-parallel bent over barbell row, consider trying to do a set of Yate's rows with your heaviest barbell set after you performed and rested after that heavy set. A very weird thing I like to add at the end of my barbell row routine, I usually just perform it for 1-2 sets, it may not be for everyone though.

[@farhanhussain_]

I like to do these barbell rows with a bit momentum. It gives better stretch under load and engages me better. I don't get much out of super strict version. Same for dB rows. I prefer Kroc Rows over them. I am glad you shared the glimpse of the video compilation where Arnold is rowing T-bar with noticeable momentum. All other top names in that compilation did the same to varying degrees and it validates my preference of rowing over strict rows. Supported rows are better choice if one prefers the strict form. Freestanding rows are best done with some (not excessive) body English.

[@quentinkelly8773]

This is why I go pull/push/legs. Gives my lower back a day off at least before hitting legs. Bent over rows is the 1st exercise i do for 5 sets focusing on form over weight.

[@realistically9091]

Can you explain the video to me? So Basically I won’t gain muscle doing push pull legs with t bar rows on pull day and rdl and back squats on leg day? How about push legs pull?

[@vegetasfitnesschannel446]

I've always preferred Pendley rows personally. I definitely agree that training experience is a key variable in whether or not you do them.

[@axelfuzz2703]

I don't know what it is but I've never felt my back stimulate from Pendley rows the same way as they do for Bent over rows. Could be a technique issue on my part. I do find Pendley rows more fun though

[@axelfuzz2703]

@Gray that’s good going! Think I’m close enough to that at the minute

[@mattc4266]

My boy vegeta

[@Shivam_1942]

@@axelfuzz2703 Don’t do Pendlay rows in the normal “explosive” fashion that is often taught. Do them with a slight pause at the top with a nice squeeze and 2-3 second eccentric (you’ll of course have to lower the load by a solid amount compared to a regular explosive Pendlay row). Your upper back will be fried, give it a try

[@vegetasfitnesschannel446]

@@axelfuzz2703 I mean you're probably right about the activation. But I'm the same way with the pendley rows, I just find them to be a more fun and natural movement.

[@joshdawson5850]

It wasn’t until I saw Brian Alsruhe say ‘Row what you Bench’ and that he practiced what he preached (in supersets no less) that I started to take Bent Rows seriously 6 months later, I’ve growth wings

[@AlexLeonidas]

Oh yeah, should have mentioned Brian!! If he can constantly row in the +300s with good form while also specializing in Strongman, then maybe lower back is less of an issue than we've been told. Nice man, I'm glad the basics built you WINGS!

[@ci6516]

FINALLY ! I remember when you made a case against them a year or two ago, I made this argument , “if you’re deadlifting 4 plates how on earth is 135lbs gonna hurt your lower back !!”

[@AlexLeonidas]

It's that simple!! 135-225 is jack shit when your deadlift is on point.

[@ACA_88]

Just wanna say bro, this is the best fitness channel imo. No bs, real tested results, and super informative. Keep it up man and I hope this year you make more gainzzz.

[@johnpain8380]

Nailed it! Eliminating Bent over rowing I always have believed to be a mistake. The chest supported stuff is just another way to make a major back row 'easier'. Like I say, however, you nailed it.. Chest supported rows, seated row's etc. do have their place in certain situations or for certain reasons, but when one know's how to incorporate a barbell non supported row properly into any one routine, it is and always has been one of the heavyweight prime movements. Edited note:- To reduce stress on the lower back AND to fire ones grip strength, a thick bar but not too thick bar is usefull to get a good blend going on once progression is hit.

[@TRoninYT]

Early on I couldn't figure out row form and it kept irritating my back (tweaked it in the past) so I didn't do them. Once I "figured it out" they were my favorite back movement. Once I got stronger and could use 200+lbs for volume work AND started doing naturally enhanced, my back became a limiting factor and I'm doing mostly chest supported or cable rows now. Not needing to brace and saving that strength for the rest of the 90+ minute workout makes a difference.

[@leinekenugelvondoofenfocke1002]

I couldn't agree more. Especially if you run bent over rows with front squats. I know if I get my bent over rows up, everything else is either going up with it, or moving better. I know if I get my front squat up, my squat, deadlift, and overhead press all get the same kind of benefit. When the two are prioritized appropriately they build the other lifts, or potentiate growth in the other lifts. The degree of fatigue, and interference you can produce with these really hard exercises indicates a high degree of carryover. If you have the mindset to put training far before testing you can make bent over rows do wonders for you.

[@jackedstackedandsucculent5799]

Barbell rows have been a staple in my training for years. I got lost in the sauce for a while by using too much weight and momentum. But after picking up the seal row a couple years back, my rowing mechanics have improved greatly. Now I find I don’t need nearly as much weight on the barbell row to get that sweet sweet tonnage.

[@MarianoGrande1]

Funny how you never actually see any of the elite lifters do "optimal training".

[@bontempo1271]

You are getting better and better at these studies. I hope you keep pushing because there is still discovery to be made.

[@lionelinx7]

Have recently been doing these and have fallen in love with them, I recognize the posterior chain as a weakness for myself as well and have dealed with lower body injuries so these target those weakness perfectly while still being a fun back workout

[@SpeedyMckeezy]

In bent over rows I barely feel my back as long as I'm consciously squeezing my butt and hams. At first this seems distracting from the lift working the back, but after just a month I started subconsciously stabilizing with my glutes.

[@MrPtrlix]

I had a block of training where I focused on my bench & front squat, 3 times a week both exercises. This clearly ignores the posterior chain, so for my maintenance volume, I did 3 sets of RDL and 3 sets of bent over rows once a week (I had cable rows another day as well). Just those two exercises were enough to maintain my gains at the backside of my body from hamstrings to upper traps.

[@BaldOmniMan]

The Thumbnail to video transition was very clever. This will be a great watch

[@AlexLeonidas]

Enjoy brother! Demonstrating actual back results with critical thinking should shut up some of these optimal boys.

[@thomaslandcaster9638]

Back over row and the pendlay row are 2 new exercises that I have now added in my workout routine. These 2 workout has help me in so many ways, for the first time I can feel my back muscles active. The best thing out of these 2 exercises were that most of my back pain went away. Use to have back pain and aches, but not much or anymore. Give it a try if you haven't already.

[@abhisheksathe123]

As a beginner I remember when I just started doing bent over rows couple months ago I used to get this massive pump in my lower back after only 2 sets. Now as I improved my technique it has reduced a lot or maybe my lower back just got stronger. Bent over rows also taught me the proper way of breathing and bracing the core because you practically have no other choice if you dont brace properly lower back starts to round and take the load

[@kniv3sap1]

Spitting so much facts about these basic movements. Would love to see you in Mind Pump. You guys preach a very similar, nuanced message. Keep it up!

[@Derwynn]

Cool vid, gonna program deficit bent over rows when I get 350-405 rdl x 10. Bent over rows are definitely weird for me given the fact I’m intermediate I stopped making strength jumps around 90kg, and I switched to chest supported and machine rows. I definitely agree that spinal erectors limit intermediates to continue progression on free weighted rows

[@AlexS_983]

If you drop the weight, let yourself go into full extension at the bottom, and use smaller plates and/or stand on a plate to create a deficit, the low back fatigue goes down substantially

[@koolkrieg]

Hey Alex, i just wanted to say that i love how you and your channel developed. Im an OG Alpha destiny subscriber since the "Proof That Big Shoulders = Instantly Jacked" Video where you use world of warcraft characters to argue your point.. went from 60kg to 80kg while beeing lean, still going. Thank you

[@AlexLeonidas]

60kg to 80kg lean is crazy!!!!! Proud of you OG, and lmao that WOW video was something else. Thanks for sticking around :)

[@thechosenone93]

That was a magnificent video,it literally explained the point

[@fatcat22able]

Came for the Alex Leonidas video, stayed for the Alex Leonidas voice. Sent my sides into orbit. On an unrelated note, I’d LOVE to see what would happen if Jason Bloho tried to pivot to being a biomechanics guru.

[@barbellbryce]

Oh man what a great way to start my morning!! University has been stressful so I love listening to these with my coffee to start the day! Thanks man! Greetings from Winnipeg 🇨🇦🔥

[@AlexLeonidas]

Haha enjoy Bryce! Unwind then keep growing 🔥

[@Manu_08999]

I do homeworkouts and I love doing this exercise with dumbbells. It's great for accumulating volume for my lower body and lower back, as I don't do leg workouts for hypertrophy.

[@ahmedmalik816]

As a huge fan of bent over rows, this video was really needed to explain your stance on bent over rows. Because I'm sure most of the guys who followed you recently think that you're trashing chest unsupported rows especially with the love you've been giving lately to chest supported rows. For me I knew your stance won't and cannot be one dimensional. Keep on rowing bruh, much love.

[@michaelchristie4756]

Love the video man. The barbell bent over row is a classic exercise that will never go out of style! I can’t wait for your calisthenics failed you video

[@delanchan699]

I thought you had milked out your back, but it's still growing! Good work dude 👏

[@burritodog3634]

i was not ready for that voice right off the bat lol 🤣🤣

[@kobemop]

I do deadstop rows on the bench (where I lower the bar on the bench instead of a "power rack"). It helps cushion the landing of the bar and helps me keep a strict form. Made good back gains from that, traps too.

[@SaisMoon]

When comes to bent over rows, I do 90 degree rows, which I love a lot. It was something I switched over to after watching one of your previous videos. Along with ring pull ups and inverted rows.

[@Ty-oe4dr]

chest supported db rows are one of my favorite back exercises. strict and controlled form, squeeze at the top, absolutely destroys my hack

[@lfisher4539]

Dudes so right. After i lowered the weight and used a deeper range of motion my back felt much better

[@lennartschiphorst7849]

Great argumentation as always, Alex! For the last three training blocks, I've personally averted from the bent-over row after consistently having them incorporated in every prior training blocks since the beginning of my training career, because like yourself, I wanted to prioritize my lower body growth for an extended period. However, precisely for having done them so consistently, it has now become the single most stimulating back movement for me, as a result of which I decided I will reintroduce them into my training. This time however, I will program them after my vertical pulls, therefore allowing me to still profit from them as before, while also managing fatigue by not having to load them as heavily compared to programming them first in the workout.

[@ulisesantonio5905]

Personally I don’t do bend over rows not because it’s not optimal, but because I hit legs 2 days a week hard, commute to school 90 minutes every day, and work at a warehouse where I have to bend over and pick things up. The last few months I’ve really had to limit my lower back weekly load. When I do row it’s always chest supported but I do miss being able to do bend over rows and yate rows.

[@AlexLeonidas]

Nothing wrong with that! You know exactly what's going on and are able to be honest about the situation.

[@lilwoo2034]

damn bro your situation really given me some motivation bcuz Im also on a similar time constraint and trying to minmax every minute. Can you sleep enough tho if so how do you do it?

[@nikislechten9608]

Thanks to you I’ve started calisthenics a year ago . I’ve ordered myself now a ez or curl bar dunno how to call it and like to add bent over barbell row and upright rows to my workouts and floor press . Been doing weighted push ups on a push up board intull now and pull/chin ups and sit ups on a bench where you’re feet are more up and you’re head down . Build a decent upper body by just doing that but now I’d like to expend my routine by adding bent over barbell row and upright rows and overhead press and floor press and bicep curls and front shoulder raises with my ez bar . I hope that I will get even better results by adding this and eventually I’m going to buy a straight bar and a bench press and perhaps a homegym ( machine ) for multiple excersises . I really like you’re videos and information and you inspired me bro

[@stefandrpa770]

Monday ME upper and Thursday DE upper I do chest supported rows and inverted rows while on ME lower on Tuesday and DE lower Friday I'll intentionally pick standing row variations like Pendlay row, bent over rows, Kroc rows etc.

[@Noah-hq5rs]

Going back to bent over rows as you say has been great. Did a 390lb squat recently and now doing 225lb top set row and 200lb back off and feel nothing on my lower back while still squatting and deadlifting.

[@AlexLeonidas]

You fixed the weak link in the chain!

[@Noah-hq5rs]

@@AlexLeonidas Certainly did. Can't wait to see the results for strict 200lb and up rows. It's crazy to think that not too long ago 185lb row with deadlifting would fatigue my lower back.

[@BahamianGaming]

to go off the point you made about it being too restrictive and using handles to help with that, you can even use a cambered bar or still a straight bar and just do a flexion row like Mike recommends all the time. Still a good way to get a good contraction and work pretty much everything in your back

[@AlexLeonidas]

Flexion + cambered bar are both great hacks 👍

[@HughLeFitness]

When I first started training and didn't know how to program, I deadlifted and bent over rowed very heavy. Even today, the bulk of my back gains I attribute to the heavy DL and rows. However, my squat always suffered cause my lower back was usually the weakest link. Now, I almost never do bent over movements and all my rows are seated cable ghetto rows. I'm saving my lower rack for RDLs and squats as I want those numbers to go up.

[@publicrestroom5075]

Really have never thought of it this way. You make a good point that if you have a strong deadlift or rdl doing fully bent over rows would be easier to prorgess on

[@elohim6552]

Some years ago Ive had a teres major injury (probably from dumbbell pullovers...), and felt intense pain when doing pull ups - after a few weeks rest i still couldn't do pull/chin ups (and over head press) pain free, BUT I could do Inverted Rows (weighted west on rings), and so i did, for 5-6 months or so, no pull ups. After my injury healed i tried pull ups - and to my amazement i still could do as may pull ups as before my injury, and my back thickness improved( I didn't do deadlights at that time). On the other hand - Barbell/Dumbbell Rows do not give the same constant muscle tension as inverted rows ( or cable rows for that matter) and are superior. If I do barbell rows - Ill do them as a drop set - just after pull ups, that way they impact my DL only minimal. Its ALL about muscle tension - time under tension to be exact - and not so much about moving weight.

[@BaldOmniMan]

2:30 this explains their paper thin backs

[@AlexLeonidas]

😂😂😂😂

[@chrism9026]

Perfect timing as I'm about to start bent over rowing this block just like Dr. Mike in the higher reps (15-20). Love the nuance and experience behind all your videos man you are a gift to the fitness community on this platform. Quick question for the rows which progression do you prefer dynamic double progression or old fashioned double progression? Keep the amazing vids coming king

[@nsanders125]

I do heavy BB rows because I'm a bartender and I like having the extra back stability to pick up our heavier kegs/pallets of beer. It also improved my conventional DL form, which had a cascading effect on my other compounds. Anyone who would look at a movement like this and see something 'suboptimal' must be forgetting that they were done by the many jacked folk before them and it worked just fine. "If it ain't broke, don't fix it" comes to mind here.

[@penumbramine]

consider sandbag training my guy. sandbag to shoulder, bear hug walks, shouldered walks, sandbag highpulls etc.

[@mrhyde2250]

You got some nice back striations showing in your poses. Good job Sir.

[@AlexLeonidas]

Thank you Danny! Back potential is high.

[@RobiGold11]

Ive had issues with my lower back when i started working out cause of playing football so i didnt implement barbell rows at first. I saved my lower back for lower days where i did free weighted squats, hip hinges, etc. After around 1-1.5 years i introduced barbell rows again and my lower back was strong enough and i had the tissue capacity to handle all the spinal erector work which i could not due before even as a complete beginner. Everyone can do barbell rows and they are an amazing back developper.

[@samujass7670]

I have been loving this years videos. Keep it up. 💪🏻

[@AlexLeonidas]

Thanks a lot, Samujass! 💪🏻

[@ottowelt4378]

I do them Yates style, high reps and I count a rep as failed if it doesnt touch my lower abs. Can be overloaded forever, sick pumps and feels absolutely badass

[@AlexLeonidas]

Oh yeah and it's even easier on the lower back. That's your overloading variation right there, used to also do a good amount of Yates Rows back in the day. Worked great!

[@patrickjulius7352]

how far do you bend over? does the bar get to the knee caps when it's lowered?

[@Wo1fLarsen]

Excellent content as usual brother 💯

[@nafis1941]

As an early intermediate, my tip is to do Barbell rows on your lower days if you run an upper lower, so you dont have to worry about the interference of squats & deadlifts. Plus, you can focus more on your weighted pull ups on the upper days, hit the rows on the lower. So you can pretty much hit your back 4x a week, since it can tolerate a lot of punishment

[@PG.Coaching]

Solid video. Honestly, just having both in a system is the best solution if max back size is the goal

[@blahyoubleep]

The full bent over row while standing on a platform is awesome. Great range of motion and supreme stretch.

[@hermreo]

The start got me

[@jakobwing9660]

Rows and pullups build my lats extremely well. I did use a more upright variation of the barbell row tho.

[@JoseGonzales-lt1xm]

Sammy sausage head voice in the beginning was gold. Honestly, I really like bent over rows. Still a beginner, so recovery is great. It ain’t my first pick tho. But after finishing the video, think I’m gonna start doing them more

[@Atamanxxxvii]

I do love my seal rows, but it's definitely worthwhile to cycle in a bent over row here and there.

[@noone-pg4lr]

Bald Omni man enjoyer

[@bb-3653]

"They favour ......HACK Squats!🥴" that's the energy I picked up when Alex said that, I laughed out loud 🤣🤣🤣🤣🤣🤣

[@luq7805]

I know guys who dont even do any hip hinges and I tell them to do bent rows on leg days after squats as a hip Hinge and they cant comprehend it

[@AlexLeonidas]

That's a smart way to do it!

[@TypicallyUniqueOfficial]

I injured my lower back (not from lifting) and I had to swap out the bent row. Swapped out for the inverted row with feet up on a bench. Zero ragrets.

[@ISYMFSDave]

Back in the gym after 5 year’s. I have lower back issues do to over use (job) I cant do bent over rows at all without feeling pain. I appreciate this video thanks

[@constanttension8833]

As an intermediate, after doing heavy deadlift and squat 2x a week the last thing I wanna do is brace my erectors even more to get subpar upper back development with weight that is too light but feels heavy because hear me out, I've already exhausted the supporting muscles. If you're a science based goon that avoids barbells and compounds yes please do bent over rows like arnold because chances are your lower back is that of a 10 year old boy. But if you take your deadlifts and squats seriously with added variations youll only benefit from some sort of row that doesnt further fatigue your erectors. Added 50 lbs to my deadlifts in 4 weeks with this idea as well so I dont care what anyone has to say about it either, up 2 sizes on my waist. Erectors and posterior chain are growing like a weed without bent over rows

[@caspermikkelsen3081]

Bro that intro jumscared me, had max volume

[@AlexLeonidas]

Man!! 🤣🤣🤣

[@Swoleseph]

100% agree. Tremendous video my friend. Couldn’t have said it better

[@RUOK2000]

6:11 amazing

[@corenko]

I have a "Legs & Back" day when I do High bar Squats, followed by BB Rows, and then I sprinkle some seated leg curls for hammies. This is how I blend my lower back work with bb rows, works fine for now

[@aitorramos4384]

I do Pendlay rows as a basic twice a week aswell as lowbar squats twice a week. 0 back pain at all.

[@GuillaumeLeValiant]

Not only do i agree, i also found them underrated nowadays

[@dyl923gonz7]

holy moly you looking better than ever!

[@AlexLeonidas]

Preciate that bro, lean gains coming in strong!

[@jackedsouls]

I'm glad people are coming back to this time tested movement!

[@jetjames420]

My bench press is always mirrored with same volume/same barbell pendlay rows. Keeps me moving the whole time and it's an efficient way to train the whole torso. I love it. My arms love it. (meaning they fill up with blood, it's still very taxing)

[@tolgaamedov1922]

I have a herniated disc and doctors told me to never ever lift heavy again, I hurt my back doing barbell rows, BUT it was because back then I did not train my legs and my lower back was weak. Started doing heavy squats and deadlifts and I am pretty much pain free since then, barbell rows don’t hurt me at all

[@dividendking3686]

I did pendlay rows when I was running your novice program and I was fine. Now I do seal rows to not tax my lower back too much. I love them both and I might swap for it later.

[@realistically9091]

How about t bar rows?

[@DankimusPrime420]

As a noob lifter I’ve tried to focus on compound barbell movement not only from people like you and Dr Mike but damn does it not feel way more badass

[@mattc4266]

Amazing video ! You should make an optimal workout commentary using that voice 😂😂😂

[@AlexLeonidas]

Oh man that would be fun!

[@danielkrome6640]

I've done rows with Hex-bar, shrugs with Hex-bar, rackpulls, chin ups with weight.....THOSE 4 WORKOUTS WAS A GAME CHANGER FOR ME. MUCH STRONGER I BECOME. A BETTER FRAME TOO.

[@NoZtyle]

bent over rows, or rows from the floor are also a great way to improve grip strenght for deadlift, noticed my grip started slipping on deadlift after taking some time off from barbell rows and had to put them back into the training cycle.

[@TheoneD11]

I am one of the few guys who does Bent rows at my gym. Also my back completely mogs every other body part of mine.

[@AlexLeonidas]

Hell yeah!!! Mogging the DYELS

[@ismellsalt]

Thats something that's bugged me for a while, the lower back is also muscle and needs to be trained. If you take lower back out of everything all the time you are just going to end up with imbalances. So if you cut out the lower back from rows it better be taxed pretty hard on lower body days. Personally I only cut out non supported rows completely in phases where I am really pushing my lower body days hard.

[@AlexLeonidas]

Perfectly said my man!!

[@KryssN1]

Yep, but ultimately, lower back is body part that you do not want to mess with ie overwork. At least in my personal exprience, for this body part, there is very close limits when it's worked properly, tired out and strained. It's also very individual, but if you strain your lower back you could be out for long time or even worse get liftetime issues. Not to play doomsday scenarios, that I would guess everyone need to adjust it individually. I was always fan of deadlifting, rowing and ohp, my favorite lifts, just need to balance them apropiately. Lately I been doing more dumbell work and sometimes one hand at a time and that seems to work my lower back less as well gives me ability to really focus on the muscles worked and work them to the limit. Doing single arm dumbell rows or dumbell miltary pushes and going over failure to finish with single arm does not feel to work lower back much when compared to barbell equalivents. Lets me fit in more rowing, vertical pressing, deadlifting and squating inn.

[@realistically9091]

@@KryssN1how do you avoid straining lower back?

[@KryssN1]

@@realistically9091 Deadlift only once a week, possibly at most twice. If twice, stay away from failure by 2-3 reps and mid reps on 2nd time. When doing back excersies, if you do squat or deadlift same day as you do back. Do the back lifts with chest support, ie chest supported rows. If you do hip hinges, desdlifts, squats etc make sure you have proper form. That also means do not over extend/strech, which I see lot of people doing mistake of. Pulling their chest back too much creating bad form the opposite way. Also take out all the slack out of the movements, don’t Jank the weight.

[@realistically9091]

@@KryssN1 does chest supported t bar rows worknthe lower back or not as much as t bar rows without the support? Also how about hack squats will that also take the lower back out of the excersise? The only thing I’d be doing that works lower back is the RDLS correct?? I wanna do push legs then pull, because for leg day won’t the RDLs work lower back a little ? So wouldn’t the next day be fine to do tbar rows chest supported even tho it might work lower back too? Since RDLS will just work lower back a little but enough for be to still work it next day correct?? Also I’m paranoid about this as well for the overhead press on my push day, it works the traps but the next day on leg day RDLS work my traps and then on pull day RDLS will be working my traps as well. So wouldn’t I be overtraining the traps?

[@jtdegaetani3123]

Yesss!! Cycling in deficit bent rows w/super controlled eccentrics has even helped me work through a nagging back injury I've been having for years! 10/10👌🔥

[@ichheisesaud2705]

Great video, Alex!

[@azniscannedrice]

Thing is, chest supported rows in general feel extremely awkward to perform unless it's on a really well designed machine, which most of the time they're not.

[@AlexLeonidas]

Agreed, the setup has to be on point

[@EugeneMatlin]

Never really liked this exercise personally. It has given me tendonitis in the forearm on two separate occasions. I can only feel the muscle work it if the weight is stupid light. It never gave me doms. My all time best was 100 kg x 8 with pretty strict form. If I were to ever reintroduce it again it would just be with 60kg and doing lots of sets with 15-25 reps. At that point though I may as well do inverted rows.

[@OMAR-vk9pi]

People always trying to over complicate things not to mention people respond differently plus rows are just fun

[@AlexLeonidas]

Seriously, at the end of the day it's just details