Rows

[Chris SP]

What types of barbell rows do you guys prefer?

I've seen Yates (seems like a pretty short ROM), Pendlay/JS (I would imagine you can lift more weight because each rep is 'dead' off the floor) and stuff in between. I'm not really sure about how they work the back differently though.

Also, if you're using a supinated grip, would you say it's necessary to also include some sort of rear/posterior delt exercise (since using that grip takes out the shoulders involvement) but if you're using a pronated grip it wouldn't be necessary?

Advice is appreciated.

[Pitysister]

i float between "js" rows....dumbell rows...and regular barbell rows where i never set the bar down...and if i do 3 sets...i usually alternate where i pull the bar to...upper abs or lower abs.

[Kane]

I like the 'JS/Pendley' Rows and dumbbell rows, not a very big fan of yates rows. They feel more like a bicep stretch than a back exercise.

[Darkhorse]

Do all of them. When one starts to level off in weight, pick another. They ALL work your back/delts/biceps/forearms/erectors, some grips more than others. Either way, you're fine. Shit, back squatting works the shoulders pretty hard as well.. But once you start thinking about mapping out your muscles, you'll overcomplicate things. In other words, if your rear delts need work, fine.. So long as the intensity is there. But if you're like A LOT of people I see and feel the need to add shit in even though you're completely out of gas, it's a waste of time.

[EricT]

Yep. All rows, if done with good form are good. Do 'em all like D says. I used to spend a lot of time sweating over bringing up a barbell row, btw until I had the epiphany, lol, that it was a big waste of time. One craps out I switch to another and progress at least some. Or I switch whenever the hell I feel like it. I'm just looking for training effects and at this point I know how to get them, though. As a beginner you'd be advised to give all movements a certain time of progression simply because to the time-course of adaptation but don't get caught up in only one or two rows ever. Don't worry about the whole thing of setting back your rows so you can make more progress on a certain one. It's crasazy.

I actually wholeheartedly adivise a variety of rows anyway. And from different angle (even if with much ligher weight). And don't forget face pulls (which I think could be viewed as a kind of row).

You know I've had big long soap-box session on rows time and time again. Due to the 5x5 obsession and Rippetoe and the like they have become something they are not.

[Andrew.cook]

I'll bite, any link to your soap box? Chances are I'll disagree with you... if history is any indicator

Honestly, I have found that I get the best results out of my pulls by making them a little ugly. By that I mean that if I try to keep my hips still and pull to the upper stomach I don't get much out of it. So when I row I do end up with a bit of leg drive to break the weight from the ground, every pull is done with as much force as I can muster, and I pull to a point a couple inches from the bottom of my pecs. Doing this I have had much better carry over to my chosen sport. Maybe not a Pendlay row, or even a pretty parallel row, but it builds the power and speed that I'm looking for. All that being said, the only thing I am a stickler about is keeping my lower back tight. At no time do I allow my lower back to round... it doesn't arch either, just flat and strong.

I remember getting pretty good results from lower weight and high rep Yates rows... but maybe that was only from a bodybuilding standpoint and not so much for strength, though I think that most people go after Yates rows as a strength move. You know, load it up and don't get crap out of it with your 1" ROM.

[Ross86]

Honestly, I have found that I get the best results out of my pulls by making them a little ugly.

Do you think that if you worked on form & practiced for a few months that you would be able to eventually get the same or more benefit by doing them strictly?

[EricT]

Big back, bro. Big back! (Boston accent)

[OTIS]

I like doing underhand rows Yates style, I get a better feel than with an overhand grip. I also do close grip underhand rows, and you can really feel it hit the lats when done correctly.

[Chris SP]

Thanks for all the replies, I'll keep mixing them up.

@ Darkhorse: good point about the overthinking. I just don't get why the front delts needs direct work when they get plenty in benching but it doesn't seem as necessary to give the rear delts direct work because they get plenty in rowing.

I thought the argument for overhead pressing was healthy shoulders, so I try to apply the same logic the rear shoulders.