09/16/2020
Barbell Rows
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The Barbell Row is a great compound upper-body movement, capable of building a strong and big back.
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There are many different variation of the Barbell Row, this video only showcases 2 of them:
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▶️ The Yates Row
▶️ The traditional Bent-Over Barbell Row
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Both variations shown here use a pronated grip (palms facing the ground). You can target the biceps more directly by using a supinated grip (palms facing upward).
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⚠️ Be careful about how much weight you use with the supinated (palms facing upward) version, as you can easily overload and stress the distal biceps tendon.
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The Barbell Row targets the:
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✔️ Lats
✔️ Middle & Lower Traps
✔️ Upper Back Musculature
✔️ Upper Arms
✔️ Forearms
✔️ Grip
✔️ Rear Deltoids
✔️ Lower Back (Traditional version)
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The Yates row (1st version show) spares the lower back by positioning the lifter’s torso in a more upright position. It also closes the angle of the arm and torso, making it easier to lift more weight.
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The more traditional bent-over Barbell Row has a lot of carryover to other hip dominant movements, such as the deadlift, clean, and sn**ch.
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Benefits include:
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✅ Stronger Lats
✅ Stronger Upper Back
✅ Stronger Lower Back
✅ Improved Grip Strength
✅ Stronger Hip Hinge position
✅ Carryover to Hip Dominant movements
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⚠️ Ensure that you are keeping your back flat and your core engaged throughout the movement.
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⚠️ Avoid flaring the elbows away from the torso as you row.
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⚠️ As always, set your shoulder/shoulder blades by squeezing them down and back.
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⚠️ Be award of your torso position as the set progresses. As you fatigue, it is likely that you’ll want to orient your torso in a more upright position. Avoid doing this, even when doing the more upright “Yates Row”.
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**ch
