6 Barbell Row Variations | Form & Common Mistakes
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- Опубликовано: 13 июл 2024
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The barbell row is one of the most simple and effective exercises you can do to train your back muscles. With the barbell row, your lats, traps, rhomboids, rear delts, and spinal erectors are challenged, basically leaving you with a complete back exercise. But there are several barbell row variations, which variations suit your training goals best? In this video, I will walk you through 6 different barbell row variations!
The following barbell row variations are discussed:
- Overhand-Grip Barbell Rows
- Underhand-Grip Barbell Rows
- T-Bar Rows
- Meadows Rows
- Pendlay Rows
- Seal Rows
One of the most important considerations when it comes to these different barbell row variations is your elbow angle. With a wider elbow angle, the upper back muscles like your rhomboids, mid-traps, and rear delts are trained more. With your elbows more tucked in, the resistance is more in line with the lower region of lats, so the lats get trained harder. Therefore, exercises like the Overhand-Grip Row and Pendlay Rows are typically more upper back dominant. While exercises like the Underhand Barbell Row and T-Bar Row are more lats dominant. So different barbell row grip widths affect which muscles are trained.
In the video, I also discuss several common barbell row mistakes that you want to avoid. At the end of the video, I also discuss different row variations you can do with dumbbells or your bodyweight as an alternative.
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RESEARCH REFERENCES
Barbell Rows Muscle Activation:
acewebcontent.azureedge.net/A...
Inverted Rows Low-Back Friendly Exercise
pubmed.ncbi.nlm.nih.gov/19197...
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MUSIC CREDIT
Music by Ryan Little - Think About You - thmatc.co/?l=9E7F175B 
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Back with another video! Today, we discuss 6 different barbell row variations. At the end of the video, I also give you some alternatives to barbell rows if you currently don't have access to a barbell.
I hope you find this video helpful and let me know if you have any questions!
This man deserves a million subs
Appreciate it 🙏
Indeed! Genuine and solid facts
True
Man i love your videos please keep updating with more variation videos 🔥🔥🔥
amazing video, simple and clear.
This was very helpful.. thanks
Excellent. Thank you
great video it helped me a lot
thanks
good job!!!!!!
🔥🔥🔥thank u!
Very informative and helpful! Thank you
Glad it was helpful!
Great advice here my man!
Appreciate it Nils!
Very instructive video, thank you
My pleasure!
Excellent video! Thank you
Glad you liked it!
Thanks, very clearly explained
Glad you liked it!
Great video!
Thank you Augusto!
Supercool vid Mounir!😁
Thank you! :)
Wow，so great ! Many thanks for your video.
Glad you liked it!
Thank you for information
It is my pleasure!
Clear .
Great teaching 👍
Thank you! 😃
please make a video about perfect workout plan
Great content sir
Thank you!
Nice information 😉
Thanks!
4:03 was pretty funny ahahaha 😂
Lol!
Great vid have you tried doing rows with a trapbar? Gives you a neutral grip
Another good option!
Make video on lateral raise form perfection
I'll look into it! 👍
yess
Super underrated man
Thanks man, hopefully not for long. The goal is to level up this year!
which one will build the biggest lat?
I have maxed out on cable seated row in terms of weight in my gym,
but in underhand barbell row, I am not able to do as much weight as I can do on cable seated row.
If you had to choose one exercise would it be seal row or chest supported t bar row? Thanks
For me personally, seal rows. The minimal momentum use is a big plus.
bro, what's the difference between a seated row with chest support and bent over with chest supported row? does it work the muscles differently?
Hey! They are very similar. If you maintain the same elbow angle on both exercises, they'll train the same muscles.
can you make a video about resistance bands??
I'll put it on the list!
which would be your take on this please: in an 4 day upper lower split, if i do Upper day first then lower after, in my upper i would love/want to do barbell rows but then the next day when i do deadlift or RDL i feel my upper back and erectors and lats sore af and can’t do properly if i switch the order and do lower first i can’t even bend properly to hold the position of barbell rows because lower back fatigue and hamstring from the day before sore af what to do? how to fix this or which split would u recommend for 4 or 5 days a week maximum training?
Great point! I'd perform low-back friendly row movements (like the Seal Barbell Row) if the day after you have Romanian deadlifts. But if you have 4 training days per week, you can also place a rest day between one of the Upper Body and Lower Body days. So that it is possible to do Barbell Rows, have a rest day, and then train legs.
@@iWannaBurnFat Thanks! the problem is i have a home gym and limited equipamente and mostly a barbell and weights+ as i said i would like to do the barbell rows because i love and is the row variation i can put the most weight on/progressive overload, But thats quite interesting thing about the rest days, i will think about it thank you for your answer! but could you say any other splits with 2x muscle frequency and 4 or 5 days maximum training days?
Rows can also used to enhance bicep gains too
Grip of choice can differ your bicep engagement tho
Thank you so much bro❤, from instagram
My pleasure!
What is your country
opp
ITS A CLICK BAIT DUDE, I TELL U... LOL