Complete Barbell Row Tutorial

The perfect barbell row technique for lats. First, approach the bar in the rack and grip it with your hands placed at shoulder width. Take a few steps back and place your feet just outside hip width. With your back neutral, hinge and push your hips back like you would in a romanian deadlift. Lower the bar as far down as you can without rounding your back. You should feel a stretch in your hamstrings and glutes. Then, tighten your core and pull your elbows up and back while rowing the bar towards your hips. The row ends when the bar touches the belly button area and your scapulas are fully retracted. Then, initiate the down phase by protracting your scapulas and slowly lowering the bar until your arms are fully straight.

[@acm7892]

Not many likes but it's the clearest explanation. Showing how the back muscles protract etc really helps

[@lean4ever_]

Thanks for support, it means a lot

[@pi_dev]

bros voice is deeper than the ocean 🔥🔥🔥

[@balajiii3143]

Deserves more likes🎉❤

[@lean4ever_]

This truly means a lot thank you

[@keonideinhardt]

I've been doing it wrong for 8 years. Thanks man, finally feel it.

[@havok9525]

Oh, thanks, man! I'm a beginner in this and tried this exercise but pulled the barbell to the chest instead, my arms hurt lol

[@davidpatino8771]

Great explanation, although rows could benefit the mid-back more with slight changes.

[@DoomGroove]

could you explain, please?

[@valentin-m8s]

Just pull higher. The higher you pull the more upper back you would target. ​@@DoomGroove

[@joajoa2000]

​@@valentin-m8sthe downside is that the lats are targeted to a lesser extent

[@valentin-m8s]

@@joajoa2000 yes. Depends on your goals

[@krishivvyas2948]

Wouldn't this affect more mid back due to your elbows which are flaring out

[@siantelove]

Thank you for getting straight to the point 👍🏽

[@79kitkat79]

Yay I just tried this today at the gym!! Always wanted to do barbell rows on back day but I never knew how to do them properly 🎉

[@aaaAAAAAAA754]

Mate you’ve never even stepped near a gym in you life

[@FlypSyde1111]

It’s a game changer for back day

[@dorag122]

What if I feel lats working but I'm not pulling the bar all the way towards my hips?

[@lean4ever_]

Well if you don't make the contact you are just cutting on range of motion which isn't ideal.

[@KimEatsAnOreo]

Is it normal that my lower back kinda hurts?

[@sankalpyadav1017]

Are you Russia/Ukraine or any other USSR country?
Just guessing though 😅

[@lean4ever_]

I am Lithuanian who lives in UK

[@channyngtatum9231]

If you are starting out just don't do bb rows trustme

[@jombobb]

Why not?

[@channyngtatum9231]

@@jombobb with bb rows you need a stable core and lower back as a prerequisite. Most beginners cant get into let alone sustain a position that allows for a proper row to be performed

[@jellyrcw12]

Then what do you recommend?

[@channyngtatum9231]

@@jellyrcw12 dumbell rows, machines stuff, pullovers, romanian deadlifts

[@biarosalina]

Am I the only one who was told to put feet together for this? Doing heavy lifts does not cause injury inconsistent information does.

[@reeseblakeney7917]

So what's the difference between doing these pronated and/or supinated?

[@BD-od5ys]

If we do rows with an underhand grip? Is it ok for back workout

[@lean4ever_]

Yep it’s still a great back exercise plus more biceps engagement

[@BigDees19]

Don't you want to also bring shoulder back with the elbows back ? Or only elbow only and leave the shoulders down ? Cus his shoulders are definitely pointing forward and that can't be good for the shoulders ? So I think he might have it wrong then cus the shoulders humorous facing forward can't be good for the shoulder health

[@lean4ever_]

I don't really understand what you mean by shoulders facing forward. Can you please say it in different words?

[@salomiandres7499]

Whenever I did this exercise my lower back hurt like hell, but I saw this video and tried and it worked. Thank you

[@lean4ever_]

Glad to know it helped, Thanks

[@Juarzed]

Only me who has problem to get straight back while bending down low?

[@balancer182]

Hey I was taught to not lock elbows when using machines. Does this rule not apply for barbells?

[@vishnutej3526]

Is it common to experience slight lower back pain, during barbell rowing in this fashion?

[@emmanuelbalderas2517]

Very clear and simple! Thank you!

[@Lvink_ltd]

Why the fuck do i feel so muvh lower back pain my back is straight?

[@joshtkd1706]

This helped so much! At the gym now. Thank you sir!!!

[@bestdarrenshanfan]

you just described how to target rhomboids and traps

[@abdo-hanaka69--official]

Damn that was nice

[@lean4ever_]

thanks

[@outlawsz930]

I’m fat so my ROM is smaller 😂

[@qayyumputrashah8073]

Is barbel row same with dead lift?

[@Ang_jaaf]

i just can't get it right

[@aiman9221]

His voice is 8K ultra settings

[@bhavjeetsingh9903]

is it good for back width?

[@mranderson5668]

would underhand grip work a different part of the body?

[@lean4ever_]

that may actually be even more lats plus more biceps

[@ManicMoe]

More lat and bicep emphasise

[@loneokami6560]

🦍🦍💪💪 let the gains begin

[@MarcTheSparky]

PRIME my boi... PRIME👌🏾

[@SuperBoTeN]

Best vid so far.
Thnx🎉

[@leprotagonist2197]

Lower-back has left the chat

[@n.nora2]

Why my lower back is hurting when I try this?

[@khalilamellal4062]

Always when you want to work like this exercises you should necessary To use lifting belt

[@n.nora2]

@@khalilamellal4062 thanks

[@brunobaier4389]

Definitly not for lats

[@umut_tunc1995]

Can my hamstring tear?

[@leonmelichar2882]

Most bass voice ever

[@ShhabShweiki]

🤍

[@amalgamal2889]

You are perfect

[@lean4ever_]

Haha 😄 thanks

[@James-_Bond.]

Is it okay to feel some tension in your lower back when doing the exercise

[@lean4ever_]

Some tension is fine but definitely not lower back pain. Sometimes I get this issue if I lean forward too much where my torso is literally parallel to the floor. It might help to to lean forward as much.

[@algirdasltu1389]

perfect loop too

[@Candyrock15]

Amazing brother

[@Little_yuerand]

"For lats" lol

[@llamazing4326]

What if it’s hitting your knees when you pull

[@lean4ever_]

Then you have to much knee flexion. Straighten your legs.

[@jellyrcw12]

Great explanation

[@bradpeterson4277]

Awesome

[@AdidasFitness-n8s]

Super helpful

[@babygii]

Thank youu I needed this !!

[@KingMartus]

Perfect explanation!

[@ajack3526]

ty

[@matthewbergey7153]

Any advantage to holding at the top for a best or two?

[@lean4ever_]

Personally I wouldn't worry about

[@Glorytroly9092]

❤❤ Can u do full video on it plz .

[@lean4ever_]

Sorry but I specialise in short form content

[@HOORAY4BOOTAY5]

💪🏾💪🏾💪🏾
🖤🖤🖤
🤤🤤🤤

[@adambz9633]

Is this a lad or lady??? Seems lady