9 ROW Variations to BUILD a Thicker, Stronger Back! 

Yeah you totally butchered my name lol. This is why I like having a nickname thats easy for people to say. Awesome video sir, I am a big fan of the channel!

"And luckily you have that strap-on so your grip isn't going to be a factor" - Brian Alsruhe no context

Watch the video for explanations but for the lazy: Heavy Rows: Bent over row (@ 80-95 % of your 1rm) Deadlift row Kroc Row Medium Rows: T bar row Single arm barbell row Pendley Row Lighter Row: Seal Row Meadows row Inverted row (single arm for advanced)

The most important row variation is the "consistent row" variation.

Videos like these are absolute gold. Loads of quality information, delivered at machine-gun speed, by an absolute monster! If you're not subscribed to this channel, you're clearly not interested in getting truly strong 👍

Between my fasting and heavy training that I have learned from your channel my body is changing quickly. Love this channel. Happy holidays.

Such a genuine guy... Love the content

Brian, no matter how much knowledge I think I have about something, I ALWAYS learn something new in your videos. You are a trove of knowledge, and I can't thank you enough for putting this kind of content out there.

Im praising you for this! been looking for a good workout for my upper back whick is lacking thickness big time so maaan...so glad that i found your channel. My first and only comment on a workout vid. Made my life easier, keep up the good work and cheers from Romania.

I love how much energy you have in your videos :) And your advice is always good. Great video!

Thank you so much for this awesome video. Great reminder on the bar over the foot.

I have been looking for back exercises in the recent days to add to my program. Thank you Brian, this helps a lot.

Focusing on pulling with your ring fingers encourges the lats to do their job as shoulder adductors. btw youre channel is golden

Very helpful man. Love your videos. I’m a total believer in the strong man look over bodybuilder look. You look very athletic and strong . That’s the look I’m going for. Keep the videos coming man!

since I started doing bent barbel rows thanks to you I never looked back, my back looks bigger, stronger than ever.

Just want to thank you for the vids you do. Good honest advice and love the humour 👌

One of the few guys I deactivate my adblocker for. Looking forward to buy some merch from you!

My new favorite workout channel. I've switched from bodybuilding to powerlifting and it's all due to this channel. I thoroughly enjoy my new workout schemes. Thank you Brian for being a gym rat brother!!

Very good video! I like watching your videos. They have helped me get thicker and stronger! Much appreciated

Good Guy Brian - Puts out completely free program with some confusion about a section requiring variation. Puts out video with nine variations that fit the whole program.

You posted this on my birthday and then I PR’d the very next day. My gawd you’re magical

Excellent channel! Lots of benefitial info and humor! And your vids really improve my English

Brother THANKS for all the vids and especially this 1. I was strictly calisthenics (still love it and work at it) but checking your channel for the past month has pushed me to get into strongman workouts. Getting my youngest (13) on it as well (he's 5"11 200+) (myself 6'4 291, not tooo muscular). This vid is up my alley. And def going to do the programs you have up. And dig the (S)Miles vid.

"Row, row, row your boat, Gently down the stream." But this time I stay awake. I know it's a nursery rhyme, but I will sta

These are very helpful. I really do appreciate the help. I have a sense of lifting that is a bit beyond someone with my limited experience. These things help enforce some of the thoughts I have had as well as enlighten me to other possibilities. Thank You. You are, AWESOME!!!

Biggest thing I ever learned or taught in my fitness career was where to grab, so the ring finger cue I know very well and glad you gave that for people to use! My shoulder tightness and mobility literally comes from where and how I focus my fingers.

Made me.want to Row all day!!! I saved the video in my favorites so that I can refresh before backday

Great advice as always. For whatever reason, when I started lifting rowing became one of my favorite lifts, but I've gotten away from doing them. Time to get back to it.

Dude love Ur videos Man. I got bored with regular lifting. Im switching to strongman. I already got some equipment and perfect advices. Thanks Man

Brian I would just like to say thank you sir your videos are very informative and motivational thank you from all of us who are cleaning information thank you sir

Love your teaching style!

You started my love for rows, now I have more things to try, yay!

Great video man, I’m glad i found this channel

Do more stuff like this! Very interesting and I personally am going to revamp my upper back training after this

BRIAN, this is a back masterpiece video. So much good stuff here and I totally forgot about the inverted row thing. I want to hit my T-bar tonight with some new ideas (crap its not back night). THANK YOU/great ideas, great video and you walk tall with a big stick. I mean some of these other peoples videos are so strange like tie your shoe, do a jumping jack then a half row then spin around and complete the row (and they are weak, weaker than me as I am a big man with a small bench). You got your doctorate from the gym and it shows from your knowledge and brute strength. Sorry to go on but that advice about sitting back and lift the weight over your mid foot should be by law in every exercise book ever written. People are so scared of rowing mainly because they don't sit back and lift it as you describe.

Excellent video. Thank u Brian!

Started doing BB rows a few sessions ago and I've been having some elbow, shoulder, and lower back pain. Had watched several vids and thought I was doing pretty well to keep my core straight and braced, but this whole keeping the barbell over the mid-foot is a game changer for me. Kinda tweaked my lower back today doing them and after hearing this cue, I've realized that, yes. In my attempt to keep my back super flat, I've been pulling way out in front of my feet. Just now, playing with the posture and simulating the movements, I can totally feel how much better it is on all of the problem areas I've mentioned when the bar is over the mid-foot. Awesome possum!

This video has been really really helpful for me Thank you

You are awesome man😁 Im doin' pendlay rows, barbell 45° rows and pullups in my main pull training😉

Love your stuff Brian. Keep it coming.

Never saw anybody else doing a single arm barbell row like that... I'm gonna give it a try looks like a great exercise...imho brian definitely deserves to be honoured and the exercise should further on be known as the ALSRUHE ROW

You're a king!

Semper Fi! I upped all of my PR's by hitting upper and lower back twice per week. It feels a million times better. Built my back and it helped up my bench press PR by 65 lbs in a month.

Talking points for the upcoming squat video: -Spinal mobility -Leverages How the two effect the squat and how they can be maximized for a better/stronger squat

Loved the video ❤️

Great vid Brian!!! C'MON MAN!!

Bad ass video with some great tips, i have never thought about what finger to focus on when pulling.

Also, i love these vids, ive done strength training/bodybuilding workouts so i love seeing these strongman exercises to supplement a routine. You are neither a gentleman nor a scholar, but you are a god amongst men sir.

Damn skippy! Row to grow is what we were told

T bar with accom resistance!!! Brilliant. Gonna try this next week

I've watched three or four of your videos now and I've learned at least one thing from each of them. Considering I've been lifting since I was twelve, 37 years ago, I'd say that's a decent testament to your grasp on the subject. I also like the faster pace of your talks. Too many guys seem to take forever to get around to the point. I'm just getting back into the game after something like a decade gathering dust. I subbed for the motivation. Now I'm going out to the garage to do some rows with the second bar I just bought to keep me from having to move the bar back and forth from the bench to the rack.

Man congrats on 132k subs. I was here in the early days! I made more gains in the first 90 day linear progression program you gave me than YEARS of “bodybuilding” if only I would’ve known....

Awesome channel this. Don't know why I haven't been subscribed to this guy.

Brian has an excelent content and with Cailer on the scene would be awesome . Thanks from Brazil

I’m a row head also Brian. It was one of the first movements that I learned how to do or should I say do incorrectly for a while but I always loved it and I’ve always done it and I agree it makes you strong it gets you big and if you have a big back have a strong back if you have a strong back you have a big back

Awesome Brian,keep it up😎

My gym has sandbags, yokes, stones, farmer implements, a station FOR deadlifts, tires, sledgehammers, the "picky uppy car frame" thing. I feel blessed. Way more blessed than Planet, which Ive heard is JUST machines. And thanks this.deadlifting video.Ill continue upping my deadlift game

Awesome video back day rules!!

Great vid!!

Can confirm Kroc Row is an absolute killer. Especially without straps its one of the best grip workouts you'll get.

I almost never comment on RU-vid, but I love your channel man. Keep up the good work. Could you perhaps do a list of "antagonist" exercises for the deadlift and the squat? I love the antagonist superset structure you've talked about in other videos with pull-ups and overhead press or rows and benchpress, but aside from kettlebell swings and standing broad jumps I've struggled to find good explosive hip hinge exercises to pair with the deadlift and the squat.

This video was super helpful. Thanks alot.

Love your vids. Will defo try the seal rows and uni lateral barbell lever rows this week.

Dude. You are amazing. Thanks!!! I’m getting ready to send some moula your way and let you design a program for me

Thanks for the tips their really beneficial

Great videos. Just started following you. I’m a FF so looking to get bigger and stronger.

The best video ever on rows? Maybe? Best ive seen..do these..listen to the instructions...you will get stronger..you will get better at rows..

Great video as always brother!

Thanks Brian! Informative as always

Still can't believe you pass along so much knowledge for free like this. It's a blessing man. Another great one. My squat questions would be 1) I've noticed you where your belt a little higher on squats vs your deaf lift, is this just personal preference or is there an advantage to this higher position? 2) would you recommend an ssb for a relatively new lifter( couple years experience). Thanks again man

I loved your vid man just too exercises, not afraid to say hey it’s gonna look ugly but it’s about moving the weight. We need more raw people like you

Another amazing video thank you Brian. You forgot to add in strap deadlifts half joking but also half serious. People buy his programs I did and you won’t be sorry.

Awsome! Thanks for the truck of knowledge! :D

Recent videos have been top top quality!!!

Dammitboy. Brian, your channel is such a help for this weak old guy. Thanks a lot buddy

Great vid boss , loooove rows

Thanks for the great info! Also I do have to say I always thought this thumbnail picture makes your back look like a ninja turtle shell shield of muscle bad assery! Time to build my own shell shield!

Row row row your boat...

Awesome Video..Thanks.

Hey Brian, how's the nausea before lifting? Any better?

I love this dude!!

Excellent video

Great video!

Brian u r the best man!

Very good info here.

THIS WAS TOTALLY WHAT I NEEDED… I WILL INCLUDE THE SINGLE ARM LANDMINE ROWS IN MY WORKOUT NEXT WEEK AS I DO PULL WORKOUT NEXT WEEK… (back and biceps)…THANX A LOT

Very informative thank you.

I used to do dumbbell rows, but I got two traction radiculopathies from them, a right C6 and left C7, which took many months to recover from. Such is the lifting life, especially for old men.

Try the trap bar row. It's like a neutral grip yates row and really hits the mid and lower traps/ rhomboids and is far superior to a normal yates row with a barbell.

Just got my sweatshirt today, very comfy!

Big fan Brian. These are the most informative and helpful videos on RU-vid. Thank you

Aaaah, the good info with the good humour; win-win ^^

thats it! Brian tnx!

Thanks Brian. Front squats techniques for keeping the bar on the shoulders. I just can't seem to keep anything in the low 3's there, thanks again

Neat tip for those one arm landmine rows: grip the weight loading portion. It’s thicc and rotates- should work your grip nicely!

thanks! Tomorrow is back day and I'm going to use these!

Rows are awesome. I have my own variation that I love to do. I set up like you would for a pendlay row with a very horizontal back, trying to be as parallel to the floor as I can and to stay tight and hold that position without cheating and swinging. The only difference is I stand on some mats creating a deficit so at the bottom of the row, the weights never touch the floor and the tension stays on the muscle.

Brian! I just hit an ohp PR running 4 Horseman yesterday on my "brutal" ohp day (wave 1, week 3). It's been an ice age since I PR'd that lift man. it was a bday PR for me too! Loving the program man!

Thanks

Hi Brian, When performing these heavy barbell rows where should I place my grip? I switch it up between a deadlift width grip and a bench width grip.