unless you have an injury training your lower back will make it less prone to injury unless you ego lift ofc but its just cause people are in a cycle of being scared to train a muscle because its weak then continuing with the weak muscle
One Hundred percent accurate. Stop being scared and start getting educated. All the older dudes I work with always telling me when I pick up heavy stuff by myself I'm gonna mess up my back like theirs are. I tell them I'll be fine because I'm conscious of my form and have been training for several years at this point.
progression on a strict barbell row has been uniquely satisfying. not long ago 135 for 8 was a real grind. remembering how that felt vs now is a different universe.
This is something not many people understand. Progression on a barbell row is extremely hard while keeping strict form. Any progress you make on the lift you can bet will translate into more muscle mass 💪
@@PeterKhatcherian absolutely! and the progression translates to so many other aspects of my training. specifically, the ability to continuously brace my core throughout a stretch/contraction.
People who say that you are hurting your back doing it like that dont have a god damn clue. His spine is nutral, hes hingeing at the hips, his back is solid, perfect form.
This is the best part of your videos, no bullshit, just simple, planned, and time-tested lifts to build muscle and stay fit. In this era of over-information, you are doing a great job by keeping things simple! thanks
I'm not even a bodybuilder, and I love doing barbell rows. I use them regularly in my back workouts. I highly believe barbell rows are one of the reasons my strength has grown so well.
Peter, you've been the best adviser on all things, since I started workouts 3 years ago. Forget about the idiots, the haters and the people who are not consistent, have a lack of discipline and only fail constantly. I love your videos and the diversity you bring under attention. Keep it up like that!
Last week I trained my lower back with stiff leg deadlifts first and then rowed the barbell like you did. For the first time I felt my lower back burning for 2 days straight. I'm going to include those two exercises in my back routine. Thanks.
Hi, a physiotherapist here (in case someone care, probably not): There is no reason to consider barbell row or similar exercise at 90° unsafe, provided that: a) you're performing a proper technique. If you're insecure about this exercise it's most likely because you haven't learnt how to do it properly. b) you're lifting the right weigh for you at that particular moment. That includes heavy weights, but excludes ego. If you're lifting more than you can properly handle _at that particular moment,_ your technique will be poor and you can hurt yourself, just like... virtually any other exercise... or work... or movement... or whatever. c) you don't have a previous back injury for whatever reason. If that's the case it should be evaluated, adressed and treated. If the injury is fully recoverable, then good. If it is not and there are remaining sequelae, then adaptations may be introduced... but in 100% of back injury physiotherapy treatements muscle reinforcement (lower back included) is a must... just saying. d) there is no other physical limitations of any nature that could prevent you to perform a proper technique. If so, treatment/adaptation. That said if you don't like this particular exercise it's ok, no one forces you to do it and there are other alternatives, but it's not an unsafe exercise just because you don't like it, or not more than any other.
I like strengthening my lower back , my roofing work is a strain on my lower back , and after 30 years of doing this work, its more important than ever to keep it strong and prevent injury. Which is exactly why i do barbell rows , deadlifts and RDL’s
150 pound TikTok lifters: *Heavy rows and pull ups* NOOOOO *Supinated one arm incline bench cable illiac pulldown with 3 sets of optimal rep range of 12-15 reps with 3 reps in reserve* YESSS
I would really call those whatever illiac bench one arm on cable thingy a hippie TikTok influencer exercises. So much lame and cringe exercise whenever I watch them it’s like people thinking that back is gonna grow 😂😂😂😂
Your physique is lit, man! And these exercises are awesome. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.
If I don't do this exercise my back does start to hurt. My main job is being a massage therapist. My back is usually in a weird spot so after work it's the bent over rows, or rdls on leg day that set me strait.
Peter Khatcherian, I broke my back 17yrs ago, and just got back in the gym a year ago after years of rehab. Anyway, the one thing I could not get rid of is my mid back pain, granted I have hardware up and down my spine and a back stimulator to boot. Now before my accident I use to body build and was at 225lbs, I am now at 175lbs, went from being bedridden to a wheelchair to using a cane to walking regularly, the reason I mention all of this is to make a point about your one point of hard work and having a good routine to follow and sticking to it. I came across your videos about 8 months ago and I started doing the free weight sets and routines you do regularly and ALL my mid back pain has vanished, my strength levels have gone through the roof. I'm 60yrs old, and I have gained back my 90% of muscularity and I'm at the same strength level I was in my thirties when I was 225lbs, and I contribute this to taking on the some of your weight routines in your videos, with the bent over barbell row as one of them, that one particular exercise has been more beneficial to my back in my opinion then all the rest. So these people who complain about thinking the bent over barbell row is bad for your back or will give you back issues in MY OPINION are just people who like you said, don't want to do the work.
Thank you for this! This reminds me of your video on Dumbbell Flies. I was hesitant to do them bc Jeff Cavalier warns ad nauseam against them. So, I followed your technique and have been seeing great results without injury for months! But I always pay close attention to the form you teach in that video.
I greatly appreciate that video. It’s what got me to start doing my bb rows the way you showed vs doing it with my back at a 45 degree angle. Now my back is thicker than ever and my lower back is stronger than ever. I continue to hit PRs on my deadlift now and I contribute much of that to my 90 degree bb rows. Thank you!
I agree with Peter. I’m not built like Peter. I have a long heavy torso, which puts even more stress on erectors in a 90 degree position. And that’s why I do them. A lot. Same with heavy trap bar deadlifts, both low and high handles. Dead stop and touch and go. For months the lower back fatigue was deeply affecting. But now that the muscle and strength has been built there, I can recover well. My advice on hinged bent barbell rows is to do lower to moderate weights, smaller plates, with higher reps and a slower strict form to build your base. Once you’ve built a good trunk over the course of a year or two and the lower back is supportive, hammer away with 200+ lbs.
I used to hate barbell rows when I first started working out. Your videos convinced me to focus on it. My back has become unrecognizable and a stronger lower back helped me more with my squats and deadlifts. The stimulus you can get from barbell rows simply cannot be matched by any machine.
I'm 61 years old, I started doing barbell rows when I was 12 years old. I have been doing heavy barbell rows on and off ever since then and I still do them. I've never had a problem with with my lower back.
Most the guys who would comment or say there back hurts just watching. Either have weak Un trained spinal erecters and posterior chain development and or do not understand the concept of bracing their core and creating a firm safe stable back and core to hinge and lift with. This is literally one of the main movements in my program for back and overall mass and I love it. It is humbling when you start out yes and you have to learn the movement so maybe people just criticize it because they haven't put the time and work into progressing on this lift and they are self conscious about it. Who knows. But just because you "could" get injured does mean a thing when it comes to a bodybuilding movement or lift. There is always risk with any worth while lift. That's why there is am equal but opposite reward as well. Love the honest content as always. I notice most the basic and time proven heavy compound lifts or other old school variations aren't seen too much in the gym and I belive it is because they are difficult and take time to get a heavy weight on. And peoples ego won't let them start out with low weight and progress and learn the lifts. So they skip them and go to one's where they can sling a bunch of heavy weight around or isolate to the max and look cool doing some fancy attachment machine crap. Any lift that has stood the test of time in bodybuilding over the years is a movement I will trust to put the work in on and build my physique with.
People who whine about this are the ones who could benefit from this exercise. Back when I was younger I had lower back issues.Barbell row, RDL and Hyperextensions helped me a lot solving that problem.
ive also experienced lower back pain with 90 degree bent over rows, i just do them at a different angle where i work my upper back and dont hurt my lower back and bent over rows are one of my favourite of all, such a power move
@@prdmakovy Yates Row is done more upright than a regular bb row, original version is done with the underhand grip but I'm doing with with the pronated grip because if safer
I can’t row enough. I literally do a row every workout. Whether it’s 135 for high reps. It could be heavier rows . it could be parallel, Penley, T bar , or the old fashion Yates rows , Overhand, underhand, wider grip. It’s the greatest and my favorite exercise of all time I fell in love with it the very first time even though I didn’t know what I was doing it first I go back to the days of the magazines
Straight leg deadlifts, bar rows , T bar rows , pull ups , and seated cable rows , you don’t need to do anything else for back , just alternate between these.
This is one of the best gym videos I’ve ever seen. It gives a correct way of viewing and approaching working out. You’re right, many people end up being caught up on science and optimality and turn gym into a theoretical thing. Gym is an honest place, you get out what you put in. Barbell Rows have improved my back too. Rows and Pull ups can change your back entirely Great video. So great I had to comment lol
I love barbell rows so much and one of my favorite exercises for back been doing about 2 years now had to stop for while about month due to discomfort from my back. Everytime I go to gym especially doing back really wanted to do barbell row so much
Agree, a barbellrow is a safe option. Usually beginners cant tell the differenxe between lowerback pain vs fatigue. You can always do a chest supportrd variation.
They`re pretty much the same. But as you get stronger, you won`t be able to find a heavy enough dumbbell. I used to love dumbbell row. But my gym only has dumbbells up to 90 pounds. It`s like a baby weight for me. So i switched to meadows row.
Been doing t.u.t. barbell rows with lite to moderate weight with over 29 years of training experience and they absolutely 💯 work. At the age of 50 I still do them from all angles and styles and love them.
I don't go heavyweight on my lower. But, I still perform this training module. I have the patience to build my lower back and keep in mind not to be overly zealous when doing this. I've seen injuries and heard bones pop bc of stupid form, too much weight, etc... I also do progressive overload and it builds my strength and keeps me looking good while doing it. I don't see anything wrong with the lower back row or the T bar row. The weights don't know how much the body can and can't take. It's the person... not the weight, not the exercise.
In Brasil , our best atlete , Rafael Brandão in preparation to Olímpia, Open bb , perform this barbel row every week , with the same position and tecnic that you teached to us 1 year a go. Tks !!
Couldn’t agree more, probably my favourite back exercise.. reduced my pain not increased it and never had issues even doing heavy deadlifts before I perform them at times. If your back is tapping out just do pendlays or chest supported although I don’t feel like you get the most out of the stretch with these.. meh.. gains are gains ..
Did barbell rows today in my workout. I enjoy them and I feel I get a lot out of them even when not doing heavy weight on them. In addition I feel it's making my lower back stronger as well.
The syle of rowing has changed radically over the years.. time was Arnold and others did them off a high block or bench to get that deep stretch and pull up keeping back almost parallel to the floor. Now most people stand with back at 15/20º away from this with little or no rounding at the bottom to flex out spine to achieve this. In fact the more parallel you can get to the floor the safer the movement becomes as you are reducing downward compressive force on the spine and transferring more to the spinalis and other erector spinae muscles. These need to be trained separately for flexion and extension using something like a torso extension with a light dumbbell placed on chest and leaning forward from a seated position.
100% agree barbell rows are one of the best back builders but for me personally ive been dabbling in powerlifting a bit so im doing LOTS of squats and deadlifts which alongside barbell rows have taken a toll on my lower back, had to swap them out for chest supported tbar rows which is a little saddening but if i ever do take a step back from the heavy squats and deadlifts ill definitely sneak barbell rows back in
Been doing Barbell rows since day one. Its the best row by far. These nerds online dont really lift. They are everywhere looking like week or overweight talking crap about things they have no experience in.
100% facts. I used be a frail 60 kg male in my late 20's. People who nothing about the gym can tell i work out all due to my back that was built on rows and deadlidts. Ironically the two exercises small people fear. All the small people in my gym that never progress in strength and size never do these movements
Yup look at the bitches who sit on their phone flexing air and you will notice they are cable guys, curlers, love a single digit lateral raise and can't even do a chin up... you will never see them in the squat rack, doing rows, deadlfiting, cleaning, strict barbell pressing etc. zero dips, chins and not a compound move in sight... just full on accesory work all day everyday 3 sets 10 reps done, same weights, same sets, same reps zero progression and minimal gains, gym sharked to the brim checking out the latest influencer proclaiming some new strat and pushing some shitty suplements.
I tried a full-body routine twice a week a few years ago. ALL I did for back was barbell rows, twice a week. No pulldowns or pullups. My back grew like crazy, in both thickness AND width.
Good video. I try barbell rows whenever I haven't done deadlifts the day before. I actually used to be stronger on the bent-over row than bench press... but spent 2 months focusing on bench and now I have a better bench. Bentover rows give me a juicy back pump like no other back excercise. Will cycle the row + deadlift now to get jacked like a mofo.
My back is a bit fucked up with my hip i can tell when im pushing too much usually in the morning i cant do much weight but i can do resistance bands to loosen up but in the afternoon usually i can feel stronger so i would recommend loosening up in the morning with some cardio and good hydration
I dont like questions like this because my answer would always be to do both! With that said I would barbell row first and use RDL second for be best gains personally.
Are you crazy bro? PEDer doesn't like questions like this. It's like asking Pete if he likes hgh more than testosterone. He likes taking both of em. What bro🤦♂️
People just repeat whatever their favorite UA-cam or Insta guy said. Most negative comments are either that or people doing it wrong and then trying to find someone else to blame.
I save my lowback for heavy deadlift/skwaat singles. I do some heavy ass deadlifts and rdls and skwaats so I don't do barbell rows. I do however do goodmornings and back extensions! I do like yates rows! I do my yates rows snatch grip! kills upperback like no other!!
You can row 90 degrees or 45 or 30 or i don't know. Different technique , different results , people are fanatics about what they do . Squat,Deadlift and bench press are the most dangerous exercises but we still doing them. Relax people ,this guy gives nice advices , he is not the enemy of our gains.
Bro u don't need to justify these fools we prefer old school hard working bodybuilding exercises and we are old school ignore these science based morons What you share here will only be appreciated by real bodybuilders not losers like these haters Ignore the haters 🙏 You are doing a really great job by sharing your decade long experience with the entire community No pain no gain 🙏
@massiveiron just did a video sort of dogging on the barbell row. I love barbell rows. As you go up in weight it takes a lot of concentration to keep your form good. That extra challenge makes them extra fun and I've developed a great back and the barbell row is my primary back movement.
Well, if you're scared of injuring your lower back, then a step in the right direction would be to start directly training your lower back to put yourself in a safe position to do 90° rows. Avoiding something will only lead to having an injury in the long run, you might not hurt yourself doing rows in the gym, but one day you'll go shopping and hurt your lower back from lifting something from the ground. Look at strongmen for example, all of them train their lower back in risky positions (when they lift stones, most of them have a rounded lower back), yet they have super strong and developed lower backs and lower lats.
@@jamesberg2226 Your mom did James, her lower back was hurting after I raw dogged her and she was scared of doing barbell rows. After some lower back training, now she's perfectly fine. Train your lower back James!
@@marcoscabo9784 what can insecure kid lol can't take negativity and gave the worst possible reply. I didn't even said I don't train my lower back. I said who asked and your comment doesn't even makes sense. Imagine being a man and don't have the balls to give a reply and target someone's mom.
Love the barbell row. Always done lower back on back day. Strong back, no back issues. Strict & smart. You gotta better change of hurting your back doing something rediculous like pulling out a 10 lbs ottoman out of a deep box. True story, ask my brother. 3 slipped disc's.
Absolutely Correct !! Barbell rows are the king of back movements. Ive done them since the 80's with no issues and I'm 59 The negative comments are from the guys who workout at Planet fitness !! Oh wait !! They're not a gym !!!
To start, I have a fairly progressive philosophy when it comes to weight training, so it’s likely you would refer to me as an “optimal” bro, which I take as a compliment, not an insult. I just started implementing barbell rows into my back day a few weeks ago because I find that rowing machines and horizontal cables are harder to control than a barbell. And I must admit that they feel so much better than any other horizontal row variation I’ve ever tried. I’ve noticed significant strength gains just in the past few weeks (which have also translated to my vertical pull-downs) and for the first time, I have a strong sense that I’m growing my lats and upper back muscles. I’m still very overweight so it’s hard to see visibly in the mirror, in case you’re wondering if I have seen progress. A tip for any other optimal-Mentzerite bros reading this: if you want to control the negative on a barbell row, move to the Smith Machine. The negative contraction with a Smith machine helps me to feel the back muscles individually. I find that on the Smith Machine it is easiest to replicate the depth on every rep to the closest centimeter. Also, the muscle-mind connection is as apparent as when I’m working my arms or legs.
I had a lot of issues with lower back pain on BB rows/Deads And then I started doing more direct lower back strength/core work and that pain mostly disappeared during those lifts now
@@prmsolver back hyperextensions have been huge. Started with no additional weight and slowly have built up as it’s gotten stronger. For core, been doing suitcase carries and Pallof presses mainly
I love that (likely) none of the people commenting saying you’re going to hurt yourself or don’t know what you’re doing, are as strong or big as you 😂 you clearly know what you’re doing when it comes to both. There’s method to everything and so long as you’re bracing and not going heavier than you can handle (like every exercise), you’re not going to randomly snap your back up
The proper form shows us that if he bites off more than he can chew he knows how to drop it in a controlled manner as to not be caught underneath the weight. Something all heavy lifters need to know is to lift as safe as they lift hard.
speaking for myself, i did everything but barbell rows (machines and weighted pull-ups) and couldn't see any impressive gains, but as soon as i started rows, ngl i could feel my back more and the thickness was noticeable with a shirt on.
What about putting bb rows in 5/3/1 template as an accessory lift? Let's say i row on mondays (after chest/shoulders). Wouldn't that make me not fully recovered for my deadlift or squat on tuesday?
63 years old and do strict rows like these with 250 pounds for 8, never hurt. Keep up the good work Peter:
you are a beast sir. much respect!
That's insane that's some serious strength I can barley do 100 for 7 with this form
@@Dylan_D65 well to be completely honest 250 was a pr for 8 I’m usually around 175-220.
@RudyMettia that's still really good dude, seriously good job
That’s dope dude. Hope I can be that fit when I am 63
So many people these days are scared of hurting their lower back and thus have NO lower back strength/muscle at all
unless you have an injury training your lower back will make it less prone to injury unless you ego lift ofc but its just cause people are in a cycle of being scared to train a muscle because its weak then continuing with the weak muscle
Very true👍
One Hundred percent accurate. Stop being scared and start getting educated. All the older dudes I work with always telling me when I pick up heavy stuff by myself I'm gonna mess up my back like theirs are. I tell them I'll be fine because I'm conscious of my form and have been training for several years at this point.
If you're scared then use a decent belt, just make sure it's the same width all around
Why dont you play russian roulette??
Are you scared to get shot in the head???
Same shit !!!!
progression on a strict barbell row has been uniquely satisfying. not long ago 135 for 8 was a real grind. remembering how that felt vs now is a different universe.
This is something not many people understand. Progression on a barbell row is extremely hard while keeping strict form. Any progress you make on the lift you can bet will translate into more muscle mass 💪
@@PeterKhatcherian absolutely! and the progression translates to so many other aspects of my training. specifically, the ability to continuously brace my core throughout a stretch/contraction.
Never had any issues with barbell rows. In fact they are my favorite exercise for my back.
Same here
People who say that you are hurting your back doing it like that dont have a god damn clue. His spine is nutral, hes hingeing at the hips, his back is solid, perfect form.
PEDer is the 🐐. A back as straight as a 🐐's ddic
@@jamesberg2226 did you just have an aneurysm
And his glutes are hueg, the perfect storm
This is the best part of your videos, no bullshit, just simple, planned, and time-tested lifts to build muscle and stay fit. In this era of over-information, you are doing a great job by keeping things simple! thanks
Yep. Zero bullshit zone.
I'm not even a bodybuilder, and I love doing barbell rows. I use them regularly in my back workouts. I highly believe barbell rows are one of the reasons my strength has grown so well.
💪🏻💪🏻
Mate, you're so on point, we're living in world where guys just don't want to do the hard graft and endure pain
I've never once had back pain from barbell rows, Arnold's favorite exercise for a good reason.
For sure. if you have no previous injuries or issues preventing you from doing them its one of the best back movements for sure!
@@PeterKhatcherian yes sir
I'm addicted to rows, being doing them for yrs, thanks to you Legend !
💪🏻💪🏻
Barbell bros!!!! Hell yeah I'm 54 years old been doing these for years.
This exercise changed my back 100, learned from this channel I have a very strong back now
Peter, you've been the best adviser on all things, since I started workouts 3 years ago. Forget about the idiots, the haters and the people who are not consistent, have a lack of discipline and only fail constantly.
I love your videos and the diversity you bring under attention. Keep it up like that!
I appreciate the support! Glad you are making great progress 💪🏻
Last week I trained my lower back with stiff leg deadlifts first and then rowed the barbell like you did. For the first time I felt my lower back burning for 2 days straight. I'm going to include those two exercises in my back routine. Thanks.
Excellent title, thanks for the daily inspiration.
💪🏻💪🏻
I don't like going to 90⁰ but I do like BB rows. So much fun
You dont like it or are you tight?
There are definitely benefits to doing other angles of bent over rows depending on what you are trying to target. 👍
Hi, a physiotherapist here (in case someone care, probably not):
There is no reason to consider barbell row or similar exercise at 90° unsafe, provided that:
a) you're performing a proper technique. If you're insecure about this exercise it's most likely because you haven't learnt how to do it properly.
b) you're lifting the right weigh for you at that particular moment. That includes heavy weights, but excludes ego. If you're lifting more than you can properly handle _at that particular moment,_ your technique will be poor and you can hurt yourself, just like... virtually any other exercise... or work... or movement... or whatever.
c) you don't have a previous back injury for whatever reason. If that's the case it should be evaluated, adressed and treated. If the injury is fully recoverable, then good. If it is not and there are remaining sequelae, then adaptations may be introduced... but in 100% of back injury physiotherapy treatements muscle reinforcement (lower back included) is a must... just saying.
d) there is no other physical limitations of any nature that could prevent you to perform a proper technique. If so, treatment/adaptation.
That said if you don't like this particular exercise it's ok, no one forces you to do it and there are other alternatives, but it's not an unsafe exercise just because you don't like it, or not more than any other.
I appreciate the post. Well said 💪🏻
I like strengthening my lower back , my roofing work is a strain on my lower back , and after 30 years of doing this work, its more important than ever to keep it strong and prevent injury. Which is exactly why i do barbell rows , deadlifts and RDL’s
150 pound TikTok lifters:
*Heavy rows and pull ups* NOOOOO
*Supinated one arm incline bench cable illiac pulldown with 3 sets of optimal rep range of 12-15 reps with 3 reps in reserve* YESSS
The accuracy of this post 🤣
lmaoo
I would really call those whatever illiac bench one arm on cable thingy a hippie TikTok influencer exercises.
So much lame and cringe exercise whenever I watch them it’s like people thinking that back is gonna grow
😂😂😂😂
@@PeterKhatcherian 😢 🐐 laughed for the first time
3-4mins rest between each set to get the optimal rest and hydration with pussy-fuel max xxl workout suplement.
Start from the basics and learn how to get the most from each exercise. That's great piece of advice in this video!
What I learned from this video: Start from the basic low dosage 💉 and then take progressive amounts for "massive" back
Start from basic gear and progressively overload 💉 dosages. That's a great piece of advice
Your physique is lit, man! And these exercises are awesome. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.
If I don't do this exercise my back does start to hurt. My main job is being a massage therapist. My back is usually in a weird spot so after work it's the bent over rows, or rdls on leg day that set me strait.
Peter Khatcherian, I broke my back 17yrs ago, and just got back in the gym a year ago after years of rehab.
Anyway, the one thing I could not get rid of is my mid back pain, granted I have hardware up and down my spine and a back stimulator to boot.
Now before my accident I use to body build and was at 225lbs, I am now at 175lbs, went from being bedridden to a wheelchair to using a cane to walking regularly, the reason I mention all of this is to make a point about your one point of hard work and having a good routine to follow and sticking to it.
I came across your videos about 8 months ago and I started doing the free weight sets and routines you do regularly and ALL my mid back pain has vanished, my strength levels have gone through the roof.
I'm 60yrs old, and I have gained back my 90% of muscularity and I'm at the same strength level I was in my thirties when I was 225lbs, and I contribute this to taking on the some of your weight routines in your videos, with the bent over barbell row as one of them, that one particular exercise has been more beneficial to my back in my opinion then all the rest.
So these people who complain about thinking the bent over barbell row is bad for your back or will give you back issues in MY OPINION are just people who like you said, don't want to do the work.
Ever since I saw your video how to lift 90 degree, I have seen gains in my back, size and strength. So I thank you.
Awesome to hear 💪🏻💪🏻
100 percent agree. I started doing these per your recommendation and my back blew up. Officially my favorite exercise now and no back pain is felt
Barbell rows is the number 1 exercise for my back.
Must do for me also!
Juice row is the number 1 exercise for my back
When done with proper form and using the correct weight for the person it’s is totally fine and safe. 💪🏻
Thank you for this!
This reminds me of your video on Dumbbell Flies. I was hesitant to do them bc Jeff Cavalier warns ad nauseam against them. So, I followed your technique and have been seeing great results without injury for months! But I always pay close attention to the form you teach in that video.
PEDer oldschoolarian>>> Jeff roidier
Me too
I greatly appreciate that video. It’s what got me to start doing my bb rows the way you showed vs doing it with my back at a 45 degree angle. Now my back is thicker than ever and my lower back is stronger than ever. I continue to hit PRs on my deadlift now and I contribute much of that to my 90 degree bb rows. Thank you!
I agree with Peter. I’m not built like Peter. I have a long heavy torso, which puts even more stress on erectors in a 90 degree position. And that’s why I do them. A lot. Same with heavy trap bar deadlifts, both low and high handles. Dead stop and touch and go.
For months the lower back fatigue was deeply affecting. But now that the muscle and strength has been built there, I can recover well.
My advice on hinged bent barbell rows is to do lower to moderate weights, smaller plates, with higher reps and a slower strict form to build your base. Once you’ve built a good trunk over the course of a year or two and the lower back is supportive, hammer away with 200+ lbs.
I used to hate barbell rows when I first started working out. Your videos convinced me to focus on it. My back has become unrecognizable and a stronger lower back helped me more with my squats and deadlifts.
The stimulus you can get from barbell rows simply cannot be matched by any machine.
Awesome to hear 💪🏻💪🏻
I'm 61 years old, I started doing barbell rows when I was 12 years old. I have been doing heavy barbell rows on and off ever since then and I still do them. I've never had a problem with with my lower back.
Most the guys who would comment or say there back hurts just watching. Either have weak Un trained spinal erecters and posterior chain development and or do not understand the concept of bracing their core and creating a firm safe stable back and core to hinge and lift with. This is literally one of the main movements in my program for back and overall mass and I love it. It is humbling when you start out yes and you have to learn the movement so maybe people just criticize it because they haven't put the time and work into progressing on this lift and they are self conscious about it. Who knows. But just because you "could" get injured does mean a thing when it comes to a bodybuilding movement or lift. There is always risk with any worth while lift. That's why there is am equal but opposite reward as well. Love the honest content as always. I notice most the basic and time proven heavy compound lifts or other old school variations aren't seen too much in the gym and I belive it is because they are difficult and take time to get a heavy weight on. And peoples ego won't let them start out with low weight and progress and learn the lifts. So they skip them and go to one's where they can sling a bunch of heavy weight around or isolate to the max and look cool doing some fancy attachment machine crap. Any lift that has stood the test of time in bodybuilding over the years is a movement I will trust to put the work in on and build my physique with.
People who whine about this are the ones who could benefit from this exercise.
Back when I was younger I had lower back issues.Barbell row, RDL and Hyperextensions helped me a lot solving that problem.
One of my favorites to do.
Same here 👍
Barbell rows are a must do if want a thick back…I love this exercise..thanks for the content
ive also experienced lower back pain with 90 degree bent over rows, i just do them at a different angle where i work my upper back and dont hurt my lower back and bent over rows are one of my favourite of all, such a power move
Yates Row
@@corenko you mean with the underhand grip ?
Nothing wrong with changing the angle to fit your needs 👍
@@prdmakovy Yates Row is done more upright than a regular bb row, original version is done with the underhand grip but I'm doing with with the pronated grip because if safer
@@corenko underhand grip targets more of your lower lats compared to pronated grip
I took your 5 day mass program twice, 24 weeks, best back development ever, and im training for more than 15yrs
I can’t row enough. I literally do a row every workout. Whether it’s 135 for high reps. It could be heavier rows . it could be parallel, Penley, T bar , or the old fashion Yates rows , Overhand, underhand, wider grip. It’s the greatest and my favorite exercise of all time I fell in love with it the very first time even though I didn’t know what I was doing it first I go back to the days of the magazines
Barbell row is such an excellent exercise, I always finish my cable row and lat pull down days with barbell rows
Straight leg deadlifts, bar rows , T bar rows , pull ups , and seated cable rows , you don’t need to do anything else for back , just alternate between these.
Facts bro
Simple, heavy progressive training always wins💪🏻💪🏻
Great form and exercise! I also like training heavily on the meadows row, it seems safer for my lower back.
Meadows rows are great as well!
@@PeterKhatcherian , I like the content of your short videos! If possible, I would love to see more exercises/selections in your future videos.
Machines really helped my rows. Specifically the smith machine chest supported row.
I started doing the yates row and it feels much better that being fully horizontal and I really like it
Yates row is great for more lat specific rowing
I started doing the juice row and it feels much better than Yates row. In juice row you lift gear upto your gills and I really like it
@@jamesberg2226 Let me guess. You`re one of those 150 lbs guys.
@@agrlklarkemirenpanda660 nah...
I am a 100 lbs guy
This is one of the best gym videos I’ve ever seen. It gives a correct way of viewing and approaching working out.
You’re right, many people end up being caught up on science and optimality and turn gym into a theoretical thing. Gym is an honest place, you get out what you put in.
Barbell Rows have improved my back too. Rows and Pull ups can change your back entirely
Great video. So great I had to comment lol
I love barbell rows so much and one of my favorite exercises for back been doing about 2 years now had to stop for while about month due to discomfort from my back.
Everytime I go to gym especially doing back really wanted to do barbell row so much
Excuses
@@jamesberg2226 ok bro
Agree, a barbellrow is a safe option.
Usually beginners cant tell the differenxe between lowerback pain vs fatigue.
You can always do a chest supportrd variation.
Great work man! What is more effective for back mass bent over Dumbbell rows or bemt over barbell rows?
According to my man Pete the 🐐 Khatcherian 💉 is the more effective than both of them combined.
They`re pretty much the same. But as you get stronger, you won`t be able to find a heavy enough dumbbell. I used to love dumbbell row. But my gym only has dumbbells up to 90 pounds. It`s like a baby weight for me. So i switched to meadows row.
Dumbbell rows have a place but barbell row is superior on many levels
Been doing t.u.t. barbell rows with lite to moderate weight with over 29 years of training experience and they absolutely 💯 work. At the age of 50 I still do them from all angles and styles and love them.
I don't go heavyweight on my lower. But, I still perform this training module. I have the patience to build my lower back and keep in mind not to be overly zealous when doing this. I've seen injuries and heard bones pop bc of stupid form, too much weight, etc... I also do progressive overload and it builds my strength and keeps me looking good while doing it. I don't see anything wrong with the lower back row or the T bar row.
The weights don't know how much the body can and can't take. It's the person... not the weight, not the exercise.
In Brasil , our best atlete , Rafael Brandão in preparation to Olímpia, Open bb , perform this barbel row every week , with the same position and tecnic that you teached to us 1 year a go. Tks !!
Couldn’t agree more, probably my favourite back exercise.. reduced my pain not increased it and never had issues even doing heavy deadlifts before I perform them at times. If your back is tapping out just do pendlays or chest supported although I don’t feel like you get the most out of the stretch with these.. meh.. gains are gains ..
Agreed. I think more people could benefit from them
Did barbell rows today in my workout. I enjoy them and I feel I get a lot out of them even when not doing heavy weight on them. In addition I feel it's making my lower back stronger as well.
The syle of rowing has changed radically over the years.. time was Arnold and others did them off a high block or bench to get that deep stretch and pull up keeping back almost parallel to the floor. Now most people stand with back at 15/20º away from this with little or no rounding at the bottom to flex out spine to achieve this. In fact the more parallel you can get to the floor the safer the movement becomes as you are reducing downward compressive force on the spine and transferring more to the spinalis and other erector spinae muscles. These need to be trained separately for flexion and extension using something like a torso extension with a light dumbbell placed on chest and leaning forward from a seated position.
100% agree barbell rows are one of the best back builders but for me personally ive been dabbling in powerlifting a bit so im doing LOTS of squats and deadlifts which alongside barbell rows have taken a toll on my lower back, had to swap them out for chest supported tbar rows which is a little saddening but if i ever do take a step back from the heavy squats and deadlifts ill definitely sneak barbell rows back in
Been doing Barbell rows since day one. Its the best row by far. These nerds online dont really lift. They are everywhere looking like week or overweight talking crap about things they have no experience in.
Bent over rowing is the perfect exercise to compliment benchpress. Do them together as a superset.
Whos ganna carry the boats? only those who row!!!
Barbell row is my fav compound movement
Same here 👍
@@PeterKhatcherian wnt a video on mike menster style of training
100% facts. I used be a frail 60 kg male in my late 20's. People who nothing about the gym can tell i work out all due to my back that was built on rows and deadlidts. Ironically the two exercises small people fear. All the small people in my gym that never progress in strength and size never do these movements
Yup look at the bitches who sit on their phone flexing air and you will notice they are cable guys, curlers, love a single digit lateral raise and can't even do a chin up... you will never see them in the squat rack, doing rows, deadlfiting, cleaning, strict barbell pressing etc. zero dips, chins and not a compound move in sight... just full on accesory work all day everyday 3 sets 10 reps done, same weights, same sets, same reps zero progression and minimal gains, gym sharked to the brim checking out the latest influencer proclaiming some new strat and pushing some shitty suplements.
I tried a full-body routine twice a week a few years ago. ALL I did for back was barbell rows, twice a week. No pulldowns or pullups. My back grew like crazy, in both thickness AND width.
Good video. I try barbell rows whenever I haven't done deadlifts the day before.
I actually used to be stronger on the bent-over row than bench press... but spent 2 months focusing on bench and now I have a better bench. Bentover rows give me a juicy back pump like no other back excercise. Will cycle the row + deadlift now to get jacked like a mofo.
My back is a bit fucked up with my hip i can tell when im pushing too much usually in the morning i cant do much weight but i can do resistance bands to loosen up but in the afternoon usually i can feel stronger so i would recommend loosening up in the morning with some cardio and good hydration
Awesome video, if you had to pick would you rather deadlift or barbell row for back gains?
I dont like questions like this because my answer would always be to do both! With that said I would barbell row first and use RDL second for be best gains personally.
Are you crazy bro? PEDer doesn't like questions like this. It's like asking Pete if he likes hgh more than testosterone. He likes taking both of em. What bro🤦♂️
@@PeterKhatcherian Don't mind him Pete. I roasted him
@@jamesberg2226 kk🤔👍
Perfectly said
💪🏻💪🏻
Beast mode bro, thanks for the videos you make
The dumbbell variation suits me more as I've got a messed up shoulder.
People just repeat whatever their favorite UA-cam or Insta guy said. Most negative comments are either that or people doing it wrong and then trying to find someone else to blame.
I save my lowback for heavy deadlift/skwaat singles. I do some heavy ass deadlifts and rdls and skwaats so I don't do barbell rows. I do however do goodmornings and back extensions! I do like yates rows! I do my yates rows snatch grip! kills upperback like no other!!
BARBELL ROWS ARE KING
You can row 90 degrees or 45 or 30 or i don't know. Different technique , different results , people are fanatics about what they do .
Squat,Deadlift and bench press are the most dangerous exercises but we still doing them. Relax people ,this guy gives nice advices , he is not the enemy of our gains.
I love this exercise, the only problem is my lower back and core gives up way before back, gotta learn to brace and breathe properly
Bro u don't need to justify these fools we prefer old school hard working bodybuilding exercises and we are old school ignore these science based morons
What you share here will only be appreciated by real bodybuilders not losers like these haters
Ignore the haters 🙏
You are doing a really great job by sharing your decade long experience with the entire community
No pain no gain 🙏
@massiveiron just did a video sort of dogging on the barbell row. I love barbell rows. As you go up in weight it takes a lot of concentration to keep your form good. That extra challenge makes them extra fun and I've developed a great back and the barbell row is my primary back movement.
Where do I get that T-bar row extension attachment?
landmine extension I got from titan fitness
I go heavy on one arm barbell rows and do 12-20 rep barbell rows. i think barbell rows are incredible for back thickness.
Ty! Agreed! 😊
I need to add them back to my routine.
Rows work! Row row and row so more!😝👍
Love doing these barbell rows exactly the same way.
I love this movement, do it every back day. Consequences of relying on a small home gym.
Nothing built my back more than when I only had access to a home gym with a barbell and a rack
I love this 💉. I can take it from the comfort of my home and get massive
Well, if you're scared of injuring your lower back, then a step in the right direction would be to start directly training your lower back to put yourself in a safe position to do 90° rows. Avoiding something will only lead to having an injury in the long run, you might not hurt yourself doing rows in the gym, but one day you'll go shopping and hurt your lower back from lifting something from the ground. Look at strongmen for example, all of them train their lower back in risky positions (when they lift stones, most of them have a rounded lower back), yet they have super strong and developed lower backs and lower lats.
Who asked?
@@jamesberg2226 I asked. Now stfu.
@@jamesberg2226 Your mom did James, her lower back was hurting after I raw dogged her and she was scared of doing barbell rows. After some lower back training, now she's perfectly fine. Train your lower back James!
@@marcoscabo9784 what can insecure kid lol can't take negativity and gave the worst possible reply. I didn't even said I don't train my lower back. I said who asked and your comment doesn't even makes sense. Imagine being a man and don't have the balls to give a reply and target someone's mom.
Great post. Agreed 💪🏻
Love the barbell row. Always done lower back on back day. Strong back, no back issues. Strict & smart. You gotta better change of hurting your back doing something rediculous like pulling out a 10 lbs ottoman out of a deep box. True story, ask my brother. 3 slipped disc's.
All hail the almighty barbell row!(in every variation)
Absolutely Correct !! Barbell rows are the king of back movements.
Ive done them since the 80's with no issues and I'm 59
The negative comments are from the guys who workout at Planet fitness !!
Oh wait !! They're not a gym !!!
To start, I have a fairly progressive philosophy when it comes to weight training, so it’s likely you would refer to me as an “optimal” bro, which I take as a compliment, not an insult.
I just started implementing barbell rows into my back day a few weeks ago because I find that rowing machines and horizontal cables are harder to control than a barbell. And I must admit that they feel so much better than any other horizontal row variation I’ve ever tried. I’ve noticed significant strength gains just in the past few weeks (which have also translated to my vertical pull-downs) and for the first time, I have a strong sense that I’m growing my lats and upper back muscles. I’m still very overweight so it’s hard to see visibly in the mirror, in case you’re wondering if I have seen progress.
A tip for any other optimal-Mentzerite bros reading this: if you want to control the negative on a barbell row, move to the Smith Machine. The negative contraction with a Smith machine helps me to feel the back muscles individually. I find that on the Smith Machine it is easiest to replicate the depth on every rep to the closest centimeter. Also, the muscle-mind connection is as apparent as when I’m working my arms or legs.
U R RIGHTEOUS !
I had a lot of issues with lower back pain on BB rows/Deads
And then I started doing more direct lower back strength/core work and that pain mostly disappeared during those lifts now
I’m planning on this too, which lower back/core exercises did you do?
@@prmsolver back hyperextensions have been huge. Started with no additional weight and slowly have built up as it’s gotten stronger.
For core, been doing suitcase carries and Pallof presses mainly
What is your opinion on the Yates row compared to the normal barbell row?
Yates row is great for lat specific targeting. 90 degree is better for more thickness and middle back. Depends on your target.
Juice row>>>>> yate + barbell row combined
What about pendlay rows? Does anyone do them/ have had some good progress with them?
I do them as well and think they are excellent
@@PeterKhatcherian thank you i have switched to them from barbell rows. Much easier on the lower back doing 5x5 with them
Juice rows are for people who want fast progress
I`m doing pendlay rows. I feel my upper back more compared to bent over rows.
Should we do chest supported T rows instead if available? I feel like it's the same movement but with a better isolation for the upper back.
I love that (likely) none of the people commenting saying you’re going to hurt yourself or don’t know what you’re doing, are as strong or big as you 😂 you clearly know what you’re doing when it comes to both. There’s method to everything and so long as you’re bracing and not going heavier than you can handle (like every exercise), you’re not going to randomly snap your back up
The proper form shows us that if he bites off more than he can chew he knows how to drop it in a controlled manner as to not be caught underneath the weight. Something all heavy lifters need to know is to lift as safe as they lift hard.
speaking for myself, i did everything but barbell rows (machines and weighted pull-ups) and couldn't see any impressive gains, but as soon as i started rows, ngl i could feel my back more and the thickness was noticeable with a shirt on.
Lats grow mostly by reaching hands forward as far as possibly can.
For me, it's landmine rows with narrow neutral grip
What do you think about the reverse grip?
Not very safe for the bicep on barbell rows
What about putting bb rows in 5/3/1 template as an accessory lift? Let's say i row on mondays (after chest/shoulders). Wouldn't that make me not fully recovered for my deadlift or squat on tuesday?
haters gonna hate... keep doing your thing peter... rows build massive backs... always have, always will...
💯
Who hates PEDer the 🐐 oldschoolarian?
Be motivated by what you can do, not defeated by what you can’t.
This man is huge💪