How to do rows?

[Hellbore]

Me and my friend started lifting recently.
We do bench and incline and shoulder work as well as pullups, among other things, but we don't know how to do rows. I was told rows are one of the base lifts that you should definitely include in your routine.

Anyone know of a site that explains how to do rows (preferrably with pics or video)?

We lift at YMCA and we've never seen anyone doing them there.

 

[blut wump]

Here's a link to the basic movement but try to do it with less body movement and less leg action.
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

If you scroll down to the part on this page where it says "Exercise Descriptions" you'll find a couple of links to BB rows
http://www.elitefitness.com/forum/showpost.php?p=4491869&postcount=1

 

[HaZaRDouZ]

good post blut wump. in addition to this, i myself like to keep my back arched at close to a 90 degree angle with perfect form, this allows for total back muscles used when pulling the weight to my stomach. just a tidbit. alot of people have alot of variations, i have found this one to work the best. Ronnie Coleman does them this way.

 

[Hellbore]

Are rows important?

 

[JL_204]

They are important if you want a big and strong back along with some bicep growth.

 

[blut wump]

Well, they're not going to help solve the national debt but they should help to give you a stronger back. They're one of the basic compound exercises.

Another option is dumbell rows which I usually do with one hand and one knee (same body side) resting on a bench. Row a DB with the other hand. No body twisting just simple up and down from full extension up to the side of your chest.

 

[Mr_Sinister]

One crucial tip, make sure to squeeze your shoulder blades together before pulling with your arms. Rows are probably one of the most important exercises to do for back health. They work your scapula and stop you from hunching over. Also physique wise, a thick mid traps and rhomboids looks amazing from the side and add thickness to your back.

 

[blut wump]

I'd suggest getting the basic movement down before getting into niceties of squeezing. No offence but I've never done any such squeezes nor do I plan to. Treat it as a big, heavy movement for your lats. Leave your shoulders out of the equation.

Read through the descriptions in the links.

 

[Mr_Sinister]

I'd suggest getting the basic movement down before getting into niceties of squeezing. No offence but I've never done any such squeezes nor do I plan to. Treat it as a big, heavy movement for your lats. Leave your shoulders out of the equation.

Read through the descriptions in the links.

scapula retraction is what i mean

 

[blut wump]

I know where you're coming from but I do mine with each rep from the floor. One swift effort brings the bar up to my torso and then back down to the floor. There's no opportunity for the scapulae to join in as an isolation pre-movement. I'd rather leave any such activities to the end of a deadlift rep.