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Preferred rows

Posted: Thu Oct 04, 2007 10:59 am
by Labyrinth
What kind of rows do you guys like to do?
Standard bent-over; pendlay, yates, something else I haven't heard of?

Thanks as always.

Posted: Thu Oct 04, 2007 11:27 am
by ironmaiden708
Typically when it comes to rows I like to mix it up since I believe the changing the way you do the exercise adds emphasis on different parts of the back. What I mean is do bent over rows then do single bent over rows (dumbells). I've never experimented with the hand position using barbells but I have when doing cable rows. On a separate 'back' day do cable rows using different handles every other time you do it or w/e you prefer. Such as your standard bar used typically for upright rows then use a chinning triangle and accompany that with single cable rows using preferably a swivel stirrup handle. So what I'm saying is that I have no preference, just try to mix it up.

Posted: Thu Oct 04, 2007 11:53 am
by Matt Z
My favorite row is the Barbell Bent-over Row performed at a 45-degree angle with a shoulder-width overhand grip (the same grip I use for chins, push presses and incline presses). Aside from the grip, these are just like Yates Rows, with the bar pulled to the waist (elbows close to body). These work everything from the upper traps to the hamstrings to some extent, but they're primerrilly a lat and mid-back exercise.

I also like Incline T-bar Rows (AKA Lever Incline Rows). With these I use a wider grip (about bench press width) and pull the handle to my chest (elbows out to sides). These emphasize the rear delts, middle traps and rhomboids.

Posted: Thu Oct 04, 2007 12:19 pm
by Matt Z
PS.) With Rows and Chins I think the angle of the upper arms relative to the torso is more important than the actual grip used, although obviosly changing grips can alter arm position.

Posted: Thu Oct 04, 2007 12:56 pm
by Matt Z
By the way, Barbell Rows are the only exercise that I use wrist straps for, since I go pretty heavy (more than I can bench) and wouldn't be able to hold onto the bar otherwise.

Posted: Thu Oct 04, 2007 1:53 pm
by Ironman
I like barbell bent over row, Yates row, prone dumbbell row and tbar. I don't like pendlay, those are almost a rear delt row and really get the rear delts more than anything. Although I do like rear delt rows for isolation.

Posted: Thu Oct 04, 2007 5:31 pm
by ironmaiden708
How much are you lifting when you are doing your rows if you have to use straps? I can easily lift over 400 lbs (deadlifts not rows) without those but I do need a little chalk .

I do got to say that the angle at which you are doing the exercise is a big factor, but it is still relatively important as how the hands are positioned on the barbell.

Posted: Thu Oct 04, 2007 9:44 pm
by Ironman
You can use a mixed grip on deadlifts, which makes it easier. I don't see why you would need straps for rows, but Matt can lift a lot more then I can, so it could be a different story when you get that heavy. As I get over 225, the amount of time I can hold something with a supinated or pronated grip decreases rapidly. I deadlifted 1 rep at 325 with a pronated grip and was starting to drop it just as I got it back to the floor. my 1 rep max on bent over row is probably about 210 or so.

Posted: Thu Oct 04, 2007 10:26 pm
by pdellorto
Ironman wrote:I deadlifted 1 rep at 325 with a pronated grip and was starting to drop it just as I got it back to the floor. my 1 rep max on bent over row is probably about 210 or so.
Last time I deadlifted I found with a pronated grip I had a mean time between failure of about 1 3/4 reps. The first rep was fine, the second one was being lowered with my fingertips.


As for the original question - I like one-arm dumbbell rows. No fiddling with position, no grip position worries. I just got into position and row. I can concentrate fully on form, and it's extremely obvious if I lose good form at any point. I can do do a fair bit of weight. For me, anyway - 40kg at 85kg bodyweight, which I like. I've also tried Pendlay Rows, they were good too, and I do bent-over barbell rows in my barbell complex. But I like the one-armed rows the best.

Posted: Fri Oct 05, 2007 3:36 am
by KPj
I love rows :-)

I love Seated Cable Rows, any grip, probably prefer a close neutral grip but i mix it up from wide, medium and close width, and change from neutral grip, to pronated, and supinated. Grip and grip width changes on most things I do.

I also like Chest supported rows, Inverted rows, one arm DB Rows - Can't forget the under appreciated "Face Pulls" - horizontal row to face with cable, using the rope. Exercises above are always in my routine.

T-bar rows are fantastic, even better, i prefer the chest supported T-bar rows, but sadly my gym doesn't have the equipment. I still like the old school version - one end of the BB in the corner, and doing a row that way using various handles / grips. Also love the classic bent over row, although I haven't done it for a while now.

Posted: Fri Oct 05, 2007 12:53 pm
by Ryan A
Chest Supported Rows

DB rows (one of my favorite exercises)

Seated cable Rows I use once in a while

Face pulls but I dont really consider that a row.

My grip generally isn't a problem. I have found that doing DB Rows really helps the grip for rowing/deadlifting movements. Then again I do a lot of olympic lifts too, and they really work the grip if you don't hook grip (which I don't).

Posted: Fri Oct 05, 2007 10:16 pm
by Stephen Johnson
The classic bent over row - with the upper body parallel to the floor - is my favorite barbell rowing exercise. It's actually a full body exercise, since you need the legs, abs and lower back as stabilizers for the movement. I can't go as heavy in the movement as I do for a bench press - it would cause too much body movement and breakdown in form. But my back grows better with moderate weights done with good form anyway.

I hate to admit it on this hard-core board, but when I do go heavy with rowing movements, it's usually with cables or machines.

Posted: Fri Oct 05, 2007 10:56 pm
by Matt Z
"You can use a mixed grip on deadlifts, which makes it easier." - Ironman

Definitely! I can hold much more with a mixed grip. Plus, rows are more explosive than the slow, deliberate pull of a deadlift. Meanwhile, I can barbell row up to about 350 lbs for a few good reps in the style I described earlier, which is only 50 lbs less than my deadlift 1RM.

Posted: Fri Oct 05, 2007 11:17 pm
by Ironman
Wow, that's a crazy row. Your traps and rear delts must be very strong. If they are so strong your row is close to your deadlift, that explains the need for straps.

Posted: Fri Oct 05, 2007 11:52 pm
by pdellorto
Matt Z wrote:Meanwhile, I can barbell row up to about 350 lbs for a few good reps in the style I described earlier, which is only 50 lbs less than my deadlift 1RM.
I can't even deadlift 350 lbs. About all I could do with a barbell loaded to 350 is roll it across the floor closer to the weight triangle so I can unload it more easily.