Barbell rows, do they work for you?

[Cobin]

I don't know if its just me or not but they don't seem to work to well for me, I don't feel it in my back at all, any tips for making this great exercise work for me? Or what other exercises work the upper back aswell as the Barbell row?

I do them like this:
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

 

[Thaibox]

IMO

I love heavy bent over rows. They are definately second to deadlifts in my book. I always feel my back from them.

Try a more narrow girp so you can squeeze your back harder.

If you do them overhand, try an underhand grip "Yate's style." You can typically go heavier this way also.

You may be bringing the bar to high on your torso

I have never done them from the floor. It doesn't make sense to me.

Try keeping your torso at different angles. My lifting buddy gets the best feel from a much steeper angle than I do. I'm damn near horizontal when I do them.

Make sure you aren't using your legs. They aren't deads.

I've never done them off the floor. Am I missing something on this one?



Where do you bring the bar to? Sternum? Stomach?
Are you squeezing your shoulder blades together at top?

 

[louden_swain]

I love barbell rows!! I have been using them for 6 years! I typically perform them with my back bent at 45 degrees. Here is a routine that I typically use:

Barbell Rows

1 x 12 - 135lbs
1 x 12 - 225lbs
1 x 10 - 255lbs
1 x 6-9 - 295lbs

 

[Cobin]

IMO

I love heavy bent over rows. They are definately second to deadlifts in my book. I always feel my back from them.

Try a more narrow girp so you can squeeze your back harder.

If you do them overhand, try an underhand grip "Yate's style." You can typically go heavier this way also.

You may be bringing the bar to high on your torso

I have never done them from the floor. It doesn't make sense to me.

Try keeping your torso at different angles. My lifting buddy gets the best feel from a much steeper angle than I do. I'm damn near horizontal when I do them.

Make sure you aren't using your legs. They aren't deads.

I've never done them off the floor. Am I missing something on this one?



Where do you bring the bar to? Sternum? Stomach?
Are you squeezing your shoulder blades together at top?

No I never had them touch the floor inbetween reps, but I do pull them from a downward motion towards the floor. Yea I do overhand probably about shoulder width to my chest/upper abs. I will give what you suggested a try. Thanks

 

[TinyTim]

I love barbell rows!! I have been using them for 6 years! I typically perform them with my back bent at 45 degrees. Here is a routine that I typically use:

Barbell Rows

1 x 12 - 135lbs
1 x 12 - 225lbs
1 x 10 - 255lbs
1 x 6-9 - 295lbs

 

[Citruscide]

I don't do them like that... lol, maybe another one of my modifications...

I stand bend over at a 45 degree angle, with my back arched in, and pull the bar toward my stomach... (lower)... the bar is in a constant slow motion... head up. Hard to do much over 245-265 that way... at least for me, I'm sure as my grip improves, I'll get better..

C-ditty

 

[coolcolj]

I do em, love em and they work for me - see this thread for how I do em

http://www.elitefitness.com/forum/showthread.php?s=&threadid=187798

 

[b fold the truth]

I do barbell rows if/when I can. I do them more upright and let the bar fall below my knees just a bit...then row back to my bellybutton or below. I do 4 sets of 10 reps with about a minute rest between sets. Using the shorter rest periods allows me to stimulate muscluar growth/endurance without having to use a heavy weight which may put my back/spine into an overtraining state...

B True

 

[The Dude]

My advice would not to take a closer grip, but a wider grip if you have trouble feeling it in your back. The closer your grip is, the more easily it is for you arms to become more involved in doing the work. Concentrate on using you back to pull the weight up and don't worry about how much weight. If you don't feel it in your back, lighten the load until you can get that connection. Don't just try to yank up as much weight as you can.

 

[Intenceman]

Try to pull your elbows as far up as possible and squeeze your shoulder blades togther as you contract the back muscles.

 

[Cobin]

Thanks

Thanks for all your help, good advice from all, I can't wait to give them another try now.

 

[nclifter6feet6]

i usually do mine parallel to the floor, with a slow controlled motion, and holding the bar at bottom of the chest contracting. i dont go heavy maybe aroun 135-185. some days i feel it somedays i dont

 

[theoak01]

i prefer yates type rows with my back arched at 45 degrees and head up like C

 

[PolishHammer1977]

Bar Rows are the best for me, since I can not do deads. Thaibox the hammer should get the credit for describing the proper way that Bar Rows should be done.

 

[Thaibox]

Thaibox the hammer should get the credit for describing the proper way that Bar Rows should be done.

huh

 

[coolcolj]

Pull from the elbows rather than with the hands.

 

[Happyastro]

Dumbbell rows better.

I had the same problem until I shifted to dumbell rows with one side of my body on a flat bench.
I pull up close to me and damn you get a great back work out.

I would also suggest weighted chin ups with a weight backpack.
And of course the dead lift
The rear delt bent dumbell reverse flye is a MUST (It seems to be the best work out for isolating the rear delts and helps with shoulder size ALOT!!)


Mad Mongolian

 

[Cobin]

Re: Dumbbell rows better.

I had the same problem until I shifted to dumbell rows with one side of my body on a flat bench.
I pull up close to me and damn you get a great back work out.

I would also suggest weighted chin ups with a weight backpack.
And of course the dead lift
The rear delt bent dumbell reverse flye is a MUST (It seems to be the best work out for isolating the rear delts and helps with shoulder size ALOT!!)


Mad Mongolian

Do you have a link to the rear delt bent dumbell reverse fly? Or can you describe it?

 

[Happyastro]

Rear delts.

Hey bro,

The rear delts are only a small muscle group but are vital for two reasons; they fill out the shoulder proportion and make you look bigger over the whole upper body (guys with small rear delts usually look round shouldered and often complain their shoulders are small) as the rear delts are needed for the look of shoulder size, and; the extra strength of the rear delts helps to hold the shoulder joint intact as heavy exercises are performed.
It is amazing the number of people who do heavy benches and presses without strengthening the rear of the shoulder. This leads to injuries from shoulder tendinitis to torn pecs.
I see that you want to increase your bench press; you will be surprised at the big improvements in your PB for bench press in just a few weeks of heavy rear delt work.

To answer your question on rear delt single dumbell flyes; it is really the only exercise worth doing, this exercise lets you perform at a great range of motion than using two arms as your back do not cruch together and limit your weight and range of motion; you can also focus more on exercise.
Here is how to do it:
With the dumbell in one hand, bend over at the waist and place the other elbow on a bench.
Keep your back straight and parallel to the floor, and your knees slightly bent, lift the dumbell from the bottom to above your shoulder height. Use a little abit of swing as it help you lift more weight (not too much swing though)

That is how I broke my PB for benching from 290 to 310.
It really helps with looking bigger particularly if you have over developed traps that can make you look bunched up.

Cheers Cobin

Mad Mongolian

 

[Cobin]

Re: Rear delts.

Hey bro,

The rear delts are only a small muscle group but are vital for two reasons; they fill out the shoulder proportion and make you look bigger over the whole upper body (guys with small rear delts usually look round shouldered and often complain their shoulders are small) as the rear delts are needed for the look of shoulder size, and; the extra strength of the rear delts helps to hold the shoulder joint intact as heavy exercises are performed.
It is amazing the number of people who do heavy benches and presses without strengthening the rear of the shoulder. This leads to injuries from shoulder tendinitis to torn pecs.
I see that you want to increase your bench press; you will be surprised at the big improvements in your PB for bench press in just a few weeks of heavy rear delt work.

To answer your question on rear delt single dumbell flyes; it is really the only exercise worth doing, this exercise lets you perform at a great range of motion than using two arms as your back do not cruch together and limit your weight and range of motion; you can also focus more on exercise.
Here is how to do it:
With the dumbell in one hand, bend over at the waist and place the other elbow on a bench.
Keep your back straight and parallel to the floor, and your knees slightly bent, lift the dumbell from the bottom to above your shoulder height. Use a little abit of swing as it help you lift more weight (not too much swing though)

That is how I broke my PB for benching from 290 to 310.
It really helps with looking bigger particularly if you have over developed traps that can make you look bunched up.

Cheers Cobin

Mad Mongolian

Sort of like this?

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRowElbowOut.html

 

[vinylgroover]

Cobin,

It could be that you're using too much of your arms.

Try using straps. I've never had a problem feeling rows in my back, but lately i've incorporated straps and the feeling is even better. By using straps, your back will feel it 100% guaranteed. With straps, you are effectively taking your stabilizer muscles out of the movement and all the stress is being directed onto the back muscles which is what you are lacking at the moment. Give it a try.

 

[Happyastro]

Barbell row

That is the barbell row; it a great one for back; together with weighted chinups and deadlifts.

The one arm dumbell flyes is similar in starting position but you swing your arm out inside of pulling up, kind of like when you stand up and spread eagle your arms out; but instead you do it parallel.
The one arm dumbell flyes do not target your back it focuses almost exclusive on your rear delt.

Keep in mind big rear delts are not only good for benching but great for back workouts as the rear delts are involved with deadlifts, pulling, chins and is great for adding to the inverted triangle look you want (Broad shoulder top point, together with small waist if your diet is right.)

I am involved in thai boxing and wrestling; the rear delt strength has also helped in my punching power and grappling skills.

The only problem I have right now is diet and drugs but that is another post eheheh.


Mad mongolian

 

[Cobin]

Re: Barbell row

That is the barbell row; it a great one for back; together with weighted chinups and deadlifts.

The one arm dumbell flyes is similar in starting position but you swing your arm out inside of pulling up, kind of like when you stand up and spread eagle your arms out; but instead you do it parallel.
The one arm dumbell flyes do not target your back it focuses almost exclusive on your rear delt.

Keep in mind big rear delts are not only good for benching but great for back workouts as the rear delts are involved with deadlifts, pulling, chins and is great for adding to the inverted triangle look you want (Broad shoulder top point, together with small waist if your diet is right.)

I am involved in thai boxing and wrestling; the rear delt strength has also helped in my punching power and grappling skills.

The only problem I have right now is diet and drugs but that is another post eheheh.


Mad mongolian

Is the Dumbbell row I posted the same one you do? This one

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRowElbowOut.html

 

[Happyastro]

Yep

That is the dumbell row I do for my back.

Together with deadlifts and my all time FAV the weighted chin up with the backpack.

I have to say my back is my best body part; eheh too bad about my calves..... sigh

 

[benchmonster]

<---------------- The back seen here was built with tons and tons of rows. Barbell rows, T-bar rows, machine rows, dumbell rows.

Rows and rows and rows. Very very good exercises. Switch them up every week or two and do a lot of them. Also pulldowns, and chins. Very good exercises too.

Wish I had known when I was younger how important the back was to train. For years I did not train it much if I could not see it in the mirror. This was a recipe for disaster.

B.