On the rows I just don't know what to say anymore. You entire back is rounded out. It's pretty easy to get close to the floor when you do that. There is nothing "JS" or anything about it...it's a row from the floor with the back rounded out. You lower back expecially needs to get set. The range of motion is really shortened on the whole thing. This is not an effective way to row.

It looks like you are curling the weight up as much as rowing it. Rows aren't an arm exercise. It's mid trap, rhomboids, and lats. The movement is all scapular retraction. In order to do that well you first have to get a little scapular protraction (passive). That means you must allow the scapula to float forward and get a litte stretch before you retract them (pinch them together) powerfully. If this is done to fullest extent then I expect to see, first of all, the arms straight at the beginning, not bent as yours are. And at the end I expect to see the chest wall spread out as the scapula retract to their fullest. Almost as if you are sticking your chest out. The shoulders should be coming back much farther. The bar ends up coming up below your chest, not to your pecs. IT'S A BACK EXERCISE. YOU USE THE MUSCLES IN YOUR BACK TO DO IT. Additional clue: If you get a big bicep pump doing rows and don't feel anything in your lats or mid back area, you're not rowing. You're curling.

I think this is 90% the way most people row. They basically turn it into a glorified barbell curl. And since they no doubt spend much more time "perfecting" their bench press, they not doubt have the big arms, chest, and weak little sissy back to prove it. Funny thing is their bench press would be even better if they learned how to row. Message to everyone. If your back isn't the biggest, strongest part of you then you don't know what you are doing. These start out being the largest muscles...especially the lats and traps and this relationship should be maintained.
The uni rdl's are really good. Except you are allowed to bend your knee and get a little lower. But comes back, knee bends, back remains set.

On the GHR's I can see why it's so easy for you. There isn't much challenge because you are basically doing a partial hyper with bending your knees. If you can move that toe thingy you need to get it closer up so that the pad is darn near under you knees. With your knees free to move up and down there isn't much resistance to the hams. You should be moving much more of you bodyweight. The way to increase the challenge is to get the support under or closer to the knees, not adding weight. If it wasn't for the fact that you have to keep your torso straight, you may as well be doing light ham curls. Dude, nobody can do that many GHR's that quickly if they are done with in the right position.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.