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.

 

[Mr_Sinister]

Good post, I do them differently. I feel like i'm using too much momentum and not getting the proper feel if i don't retract.

 

[Tweakle]

I like to squeeze cable rows, but the bb bent row is pure power.. little thrust to get the thing moving then pull as hard as possible.

 

[Lestat]

when pulling rows, accelerate them as it approaches your body.

 

[thelion2005]

If you can see Yates do his at 70 d angle, it is worth the price of admission and his vid.

 

[cmdubs]

I've tried pulling the shoulder blades together before any bend in the elbows and it cuts the range in motion in half. I couldn't get the bar to my stomach using that method. I prefer piling the weight on and just pulling the fuckin bar into my torso. I have to keep it pretty strict though otherwise I end up nursing my lower back for a week.

 

[Guinness5.0]

I'm fairly new to rows and agree with those who say to do 'em explosively. My lats sprouted like crazy on my 5x5 run and I attribute it to pullin like a mofo on rows. Pull fast and hard (get your mind out of the gutter BTW ) and as long as you keep the arch in your back you shouldn't have anything to worry about.

 

[bignate73]

for rows, I don't isolate scapular retraction, but rather its just part of the movement. when the bar is at my stomach my shoulder blades are fully retracted. thats a correct row IMO. i don't do it before the my arms bend but during the row itself. all too often I see incorrect rows where the arms are bent but the chest isnt high, and it looks like a rounded back pull into the torso. incorrect, just like a lat pulldown that looks like someone doing crunches with internal rotation of the shoulders. its compensation. there are ways to row heavy and still get all the benefits. i commonly do pendlay rows, with full ROM.

 

[1_more_rep]

I'm fairly new to rows and agree with those who say to do 'em explosively. My lats sprouted like crazy on my 5x5 run and I attribute it to pullin like a mofo on rows. Pull fast and hard (get your mind out of the gutter BTW ) and as long as you keep the arch in your back you shouldn't have anything to worry about.

this is exactly what i've been doing...i've been keeping my back at 90 degrees and then doing them just like in the video clip posted by blut...in the clip the guy has some movement in his back...while i was doing them at the gym and exploding and pulling as much as i could with my back arched and with very little movement some bodybuilder guy (buffer than me thats for sure) doing the same exercise was like "you should keep your back completely straight and not move it - otherwise you can hurt yourself like that" so i kinda got scared to do them...but am i doing them wrong? in the video his back isnt COMPLETELY straight and not moving...so should i keep doing them like i'm doing or should i keep it completely straight and not move my back and just pull less weight i guess like that?

 

[Guinness5.0]

IMHO some movement up and down is ok as a consequence of forceful pulling, not getting sloppy/lazy. Shit, if you can row with absolutely no up/down movement of your torso, you ain't pulling enough!

Just as an example (not to brag) i worked up to an even 300 for a triple on rows with just a bit of up/down movement (staying damn near 90*) and it didn't hurt one tiny bit b/c the natural curve of my spine was kept intact. This is after a heavy squat session mind you. To me it seems that all these supposed low back killers (rows, squats, deads, GMs, etc) are IMPROVING my low back simply b/c I'm doing them right.

 

[blut wump]

I'd agree with that wholeheartedly and throw in overhead pressing too. If you want a better core and posterior chain you have to work them. The important aspect for safety is to avoid shearing forces on your spine but you need to stress those muscles to improve them. Practice getting a good arch into your back and stop if you feel you're losing it. Let your back be your guide and try to go without a belt when you can.

If you remember when I posted the links to the video, I mentioned try to do it with a little less body movement and less leg action.

 

[musketeer]

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.

No Ronnie does not!

He leans over at about 60 deg and thrashes about like a fish as he explodes the weight into his bellie! And it still works for him!

 

[Guinness5.0]

No Ronnie does not!

He leans over at about 60 deg and thrashes about like a fish as he explodes the weight into his bellie! And it still works for him!

I don't understand how that guy is still in one piece, let alone able to lift. His, um, "technique"(?) is miserable.

 

[Tweakle]

ronnie's form is the reason he says bent rows are his favorite lower back exercise