Hey guys in this video I cover the 10 barbell row variations for a big strong back! Whether you are bodybuilding looking to get shredded, doing strongman, crossfit, whatever the workout! these row variations need to be in your training! I organized them in order of heavy, medium, light and in terms of specificity to me and how much weight you can do with them. so the heavy ones will help increase your deadlift and that has been my focus for quite some time.
Hopefully this helps you and you enjoy the video!
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32 thoughts on “10 ROW VARIATIONS FOR A BIG STRONG BACK”
Interested to hear your feedback on your rows! Also I just dropped a FREE conjugate strongman program in The Iron Lions DB group (Join and check it out)
Heavy- pendlay row
Medium- one arm DB row
Light- cable row
That landmine row is the Meadows Row. Let's give credit to where it's due. Thanks for the info
So you do all heavy variations of lifts at the beginning of the week (say you're hitting chest, back, legs 2x a week) and then lighter variations end of the week?
1. bent over barbell row (medium-heavy)
2. single arm dummbell row(medium weight)
3. t bar row(light-medium)
Love the content u create man!
1. BB bent over row, strict or with body English. 2. Wide grip or V grip cable row. 3. DB row
BB bent over row
Single Arm row aka lawnmowers 😂
Seated cable row
Still doing pendlay rows in honor of pendlay himself. Like a 21 gun salute
You're using a lot of body English for the Pendlay row but I was under the impression it was to be more strict.
yo your production quality has improved so much, clearly working hard brother I like you content
Anyone do underhand rows?
I found Pendlay rows super difficult and I can lift more doing barbell rows 🙈
Heavy – Pendlay
Medium – DB row
Light – face pull or cable high row
Recently started doing some Meadow's Rows, which I'll do light to medium weight.
ty sir….great info…pendlay rows – alot, landmine single arm rows, bent over rows…but now i will start implementing the deadlift row..cuz i want to increase my deadlifts so ty…
Inverted bodyweight row is also a good choice as well
Lever rows with a barbell in my opinion are GOAT
Do rows and don't eat crow
Great video my man,I love deadlift row ,reset to pin row db one arm row
Thank you for this content 😀
Heavy: Single arm landmine row
Medium: barbell row (higher reps)
Light: TRX Rows
Greetings from Bavaria :DD
Close grip landmine row is my all time favorite. It gives a great pump and contraction while moving heavy weight and just feels different than other rows.
Badass video helpful for sure
Usually my favorite row is the one where you lie down and push it away from you
Always great stuff. I like supersets like chest and rowing all free weights no machines 👍🏼
No dumbell Seal Row? Usually it's my go to for light rows
A few days ago I tried the landmine cable row and absolutely loved it! Will keep it in my program for now.
heavy: high-bench pull (aka seal row)
medium: neutral-grip pullup
light: 1-arm dumbbell row
Great picks Joe! I've done most of these but I need to branch out! I screwed up my back several years ago so I have to be careful with the single arm rows. The twisting part. Bent rows barbell version has helped my deadlift I try to stay relatively strict but I'm a meathead so…Thanks again for all your free info! Much appreciated by this old fart!
Heavy – Yates Row
Medium – Seal Row
Light – Dumbbell Row
I like an unsupported one arm row. It's kinda like a combination one arm row with a suitcase carry because it makes you keep your core braced.
thanks for all the great content….I guess I am gonna have to buy a t shirt since I cant join your gym… I live in rhode island lol!!
Interested in what helped you design your intro? Any resources you used? Any particular editing software you recommend? Thank you brother!