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DO'S & DON'TS of Barbell Rows

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TIMESTAMPS BELOW the important stuff…
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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
Here is the Latest “Do’s & Don’ts” Video where I cover the Barbell Row. I explain 10 different tips and cues you can use to improve your technique to move more weight safely. I hope it helps!
Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe. Thank you!
1:50 Understand where the Barbell is in Relation to your body & Why it matters
2:50 Deadlift the Bar or Take the bar out of rack for your 1st Rep
3:09 Push Butt Back to Initiate descent. DO NOT BEND OVER!!
3:55 Breathe & Brace the Same as Deadlift - Breathing for reps Explained
5:02 Set your Grip Correctly
5:55 Keep Elbows Tucked at 45° For Entire Movement
6:10 Utilize the Cues that are going to work for you
7:42 Utilize Cheat Reps as Well as A Wide Variety of Rep Ranges
8:51 Utilize Straps once you can Double overhand your Bodyweight or Greater
9:48 Keep Your Rows Double Overhand. (Unless Weight is Extremely Light)
10:57 Your Row PR Should Fall Above Your Bench PR But Below Your Front Squat PR

Опубликовано:

31 июл 2024

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Комментарии : 335

@ThEG933 5 лет назад

Omar Isuf: Do your vegetables! Jeff Cavaliere: Do your facepulls! Brian Alsruhe: Do your rows!

@bmstylee 5 лет назад

Rip: do your fives

@vintner_ 5 лет назад

@@bmstylee FAHVES*

@lovesmallcola 5 лет назад

Omar isuf is your mom huh?

@thiagodantas9862 5 лет назад

Sexy MonoKuma i would say that.

@moustaphabalde7581 5 лет назад

mother? you mean omar right?

@joeljames2367 5 лет назад

Brian being you love bicep curls so much I wanted to share that I now curl as much as I bench press. Great video thank you for all you do.

@Nivlaek5thAge 4 года назад

@internet !

@jjwp-ql5rv 4 года назад

@internet ! It was a joke, Brian doesn't work biceps. Strongman training takes care of biceps..

@akhil1753 4 года назад

@@Nivlaek5thAge why do I hear this😂

@apuuvah 4 года назад

Damn your bench sucks.

@ci6516 3 года назад

@@apuuvah I weigh 160-165 and haven’t been lifting that long but I asked a guy at the gym if he was using the 80s and he was like “nah man what you gonna do curl them ? 😭” joking around but kinda frying me ; I then proceeded to incline press them and guy was like “wtf” lol Cool story bro

@nomorefatdaddy4834 5 лет назад

Found this channel because of Jujimufu. Stayed because Brian is the best teacher on the Tube.

@chatttownsaint 5 лет назад

Same!

@gaborfilakovsky8676 5 лет назад

"You should be able to row as much as you bench press" uh-oh...

@PauIdenino 5 лет назад

I doubt Kirill Sarychev rows 355kg

@PeakBagger999 5 лет назад

Gábor Filakovsky I barbell row a little more than what I bench press.

@jordankroell 5 лет назад

As someone who has done a lot of Olympic Lifting coaching, I've seen a TON of athletes able to row (bench row/seal row) more than they bench press. That said, pressing strength for Olympic lifters is really important too, in my opinion.

@grassman8684 5 лет назад

Love your rowing videos

@samudrasen8253 5 лет назад

@@PeakBagger999 same here...barbell rows feel more natural to me than the bench press

@samuellee8404 5 лет назад

if the military taught me anything "If you aint cheating you aint trying. "

@Horus-Lupercal 5 лет назад

Lol how some of the guys did situps when I was in the NZ Army I'd certainly agree. Fucking nightmares.

@maxdecphoenix 5 лет назад

Eddie Guerrero taught me that cheating is important long before I joined the army.

@SantomPh 5 лет назад

They look for numbers and not real form. Even Alan Thrall has footage in Marine camp doing kipping pullups

@gdambidextrous7721 5 лет назад

Dude, every single episode of this "DO and DON'TS" series has been so very helpful. Each one u've said something that has totally made me rethink the way i look at each lift and has made me be able to progress so much faster. Ive bought several of your shirts but i'm about to buy more because i feel like I owe you for this info.

@velcapitan 5 лет назад

Brian is the truth

@danielbarnes8694 4 года назад

What a nice guy

@Darksidevil808 4 года назад

Can't thank you enough for putting these videos out! They have helped to get my form queued in, keep my focus, and stay healthy.

@NeoGameSpark 5 лет назад

Brian, your simple yet effective way of explaining set up, technique and mental queues are so freaking great. It makes a world of a difference when you focus on what matters!

@marLamaDeo 5 лет назад

I’m just learning to barbell row (new to serious lifting) and and was just getting bored of repeating the video you have with Omar (didn’t find most other videos on the topic on RU-vid that great), this is literally perfect timing

@mastershoe5162 5 лет назад

Definitely appreciate all you do for the community.

@johnlee5224 4 года назад

Been doing these for a few weeks now. Keep upping the weight and has helped my bench press. I've now trying to push my deadlift too.

@SineQNon 5 лет назад

My man has zero dislikes. Keep at it Brian! Love your content. I have to build my row back up after I tweaked my back... this is incentive.

@eclipsekcb9201 5 лет назад

As always one of the best channels on RU-vid. Thank you!

@thazibadrib1019 5 лет назад

"Don't bend over.. *It's like prison* ". Noted,boss.

@jonathanasdell4539 4 года назад

Excellent video; I'm not very experience with lifting in general, so the cues you give in each of these videos are literal game-changers

@TheFreshPrince00 5 лет назад

Please keep doing these DO'S & DON'TS. Great videos

@nmnate 3 года назад

Yeah...I used to hate doing BB rows. Now I treat the setup like a RDL and they're amazing. Thanks, Brian!

@OlMoldy 5 лет назад

Thank you for the information Brian! You're a great guy and it's always a joy to watch your vids. Hope you have a great day

@extropian506 4 года назад

I like your last piece of advice. Before the whole lockdown I started to do antagonistic training, which included doing bench press and barbell rows together. I really got my rowing weight up to par and as the smallest man alive, I've realized having a bigger back really helps you fill in your shirts.

@bryanklabik1500 5 лет назад

Hate rows but I have been doing them every workout for the past 6+ months per your advice and all of my lifts have skyrocketed because of it! Even bought a separate barbell just for rowing! Thanks for all of your great advice.

@grahamcallaghan5429 5 лет назад

Its Bench and Barbell row day today. Perfect timing Brian! I love these videos.. awesome!

@BrianAlsruheOfficial 5 лет назад

Go get after it!

@danielbarnes8694 4 года назад

I’ve started doing that did it last night and my dumbbell press had gone up, actually made it feel completely different after the rows and felt way easier! Serous guy I’m a fan !!

@grahamcallaghan5429 4 года назад

@@danielbarnes8694 Nice.. my motto in life is now.. "if Brian tells you to do it... then do it!" It works.. plain and simple!

@danielbarnes8694 4 года назад

This guy is gold, 100% man I agree !!!

@andrewzarnoch5640 5 лет назад

Love the do’s and dont’s videos Brian Keep them coming brother. I promote you in my gym like crazy awesome work

@elbowofalacrity8611 5 лет назад

Great stuff, thanks again for all the info you share with us. Hope you keep feeling better physically too.

@mikesimmons8538 5 лет назад

Brain, thanks for all this great information...for FREE! You are very generous with your time and energy. The video timeline is very helpful. Thanks!

@jeffbenson7843 5 лет назад

Good morning Brian! I'm building a bench just for rowing. This is a timely video. Thanks!

@helmutkrusemann9194 5 лет назад

Awesome video Brian!!!! Please make a video on how to do a perfect push-up with proper form, please!!! And how to teach a push-up to someone who can’t do one single rep and how to progress etc. I know there are a million videos out there but you know, you are the goat regarding fitness, strongman, powerlifting, performance etc. And you can teach like nobody else! Thank you very much for your valuable time and help

@markom001 5 лет назад

Brian thank you for all these videos and information you put out, it helped me a lot!

@chaseeustice4933 5 лет назад

Love the row thanks to you it’s been huge for me My barbell row rep/weight range is now equal to my bench press rep/weight range. Thanks for helping me get my priorities in check!

@Postermaestro 5 лет назад

Chase Eustice it only took you one day, nice progress

@alena.alsruhe 5 лет назад

Love this! Super helpful!!!!

@JRDonsimoni 5 лет назад

Definitely agree with #10, especially in the context of giant sets. Rowing the same weight (or 5-10lbs higher) for the same number of reps obviously builds your back, but also your (read "my") confidence for the upcoming bench press a few seconds later. In my head, if I can row 275 for 3, I can definitely hold and bench 270 for 1. Because, by comparison its lighter and easier. Huge plus mentally!

@Tomazack 4 года назад

Great tips man, as usual. Happy to say that I can bench and row my own body weight, and squat slightly more. Been rowing more lately, and that seems to translate into advancing in everything else.

@TheFergueson 5 лет назад

Before i started lifting seriously (2 months ago) my sport was whitewater kayaking (and it still is). I can row more weight than I can press. Not suprising but the presses are catching up. Btw I started your linear progression program. I love it. I never really enjoyed lifting that much but the giant sets add so much more athleticism to the workout that I love going to the gym now. It's so much more fun than the classic bodybuilding style of training which consists more of waiting than actual lifting. Thanks Brian, keep up your awesomeness

@BGriffith85 5 лет назад

Awesome video!! Thanks Brian!!

@metalloz98 5 лет назад

Always great!! Looking forward to start your linear progression program in September

@caruso2922 5 лет назад

You're awesome bro, I have learned so much stuff from your channel

@GODHEPME 5 лет назад

Thank you for the video Brian !

@whyask8065 3 года назад

Underrated channel, should have a lot more subscribers. I just subscribed. Gonna get it rowing.

@shadowshape100 5 лет назад

Great video man keep them coming bro

@khalidmuhammad9925 3 года назад

Thanks for the video... This is an exercise I have sorely been neglecting... Today is back day so I'm going to use your tips. By the way never mentioned how much your breathing and bracing video helped me... Thx so much... Added numbers to all of my lifts

@mikec559 5 лет назад

Thanks Brian, great video!

@kelvintaylor1697 3 года назад

Thanks B. Awesome video!!!

@corrosive135 5 лет назад

Thank for this series Brian! I've found all of them very helpful. Could you please do one on Pullups? Its one of my weakest exercises.

@jameshackney9571 5 лет назад

Brian, I remember watching these tips in one of your earlier videos and I started following them. Sure enough my row went up to equal my bench. After that both lifts went up and my shoulders stopped hurting as frequently. Firm believer now that if you you can push it you’d better pull it first.

@kttcox1 5 лет назад

Number 10 was what got this video a like from me.

@isaiasxd4453 5 месяцев назад

Excellent video ✨🚀

@jdawg1835 3 года назад

I was surprised at how much I actually learned from this quick hitter. I didn't know about the bicep tear thing, but after a few years of deadlifts I started using only chalk and a dbl overhand until I would fail a rep, then de-load 10% or less and come back with straps dbl over hand and bypass the fail. I also do this for rows and farmers walks. I've bought grip training specific devices and they collect dust. My grip is just fine with this method.

@NextSurvivor 5 лет назад

Amazing video, so helpful!

@lachyfreestone9311 5 лет назад

Ay Brian, love your passion bud. These vids are from experience behind enemy lines. I’ve been procrastinating putting the bb Row in my clients programs but I think I just need to send them this video when I do program it. Cheers boss

@danielbarnes8694 4 года назад

Lachy Freestone so just steal his shit and use it nice

@lachyfreestone9311 4 года назад

Daniel Barnes thats why there’s a YT community pal, I’m spreading the love of Brian, I don’t ever claim to know anything, but that I’m good at summarising the information which I consume in hope the people that are spreading it are correct. So yeah, I’m stealing his shit, recommending everyone I know to watch his shit, and regularly tell people to buy his shit. What a crime

@landerhendrickx3522 5 лет назад

I have a lot of work to do but my season just started. Front squat > barbell row > bench press That’s the goal!

@jeremyions3212 4 года назад

just found you on youtube, love the way the information is put across and easy to watch (dont find myself getting bored like lots of other channels) Goof shit, keep it up my dude!

@y.cortez657 5 лет назад

AWESOME VIDEO...!!! GREAT TIPS...!!! THANK YOU...!!!

@demon4734 5 лет назад

I needed this video thank you so much

@michaelc9764 4 года назад

I subscribe to almost no one - and you are the shit. Thanks for the reminders / advice. Love it.

@BrianAlsruheOfficial 4 года назад

That’s is so awesome man, thank you!

@mariopejovic Год назад

Recently 'discovered' your channel and I am glad I did. Tons of pure gems here. And I'm not a powerlifter/strongman. I have squat rack, adjustable bench and barbell, pullup bar and exercise bands in my apartment (neighbours probably hate when I deadlift, but I try to control decent 100%) and I lift to stay healthy as possible. Due to forefinger injury on some lifts I use straps. Better to use it, than to not be able to close my fist for a week. Straps are really great for rows. One thing I noticed, if I wrap my thumb over the bar, I don't feel lats working as much as they should do and I get arm pump. That's why I on rows keep thumps over the bar, same side as other fingers, like when I do the pull ups. And that way I can really feel the lats working on the rows.

@BrianAlsruheOfficial Год назад

I truly appreciate you saying this brother and for the support! Every bit of it truly does help

@slowcar68 5 лет назад

Thank you for this!

@Mrskittles535 5 лет назад

Solid stuff coach

@mrkhan 5 лет назад

Super good vid - very helpful. I want that T-shirt.

@Ceowulf20 5 лет назад

Thanks very much, great video.

@hipityhoopitos153 5 лет назад

Keep doing these types of vids there quality 👍👍

@chatttownsaint 5 лет назад

Thanks I definitely am behind on rowing compared to benching, wish I knew this years ago.

@ollvi 5 лет назад

i love bb row! It's probably my favorite movement. My bb row is stronger than my bench

@kauerpc 5 лет назад

And the children. Thanks for the video, Brian!

@thorthewolf8801 5 лет назад

I think you are completely right to say that you should be able to row as much as you can bench press. There are no excuses for not being able to.

@slingshotmcoy 4 года назад

That whole initiating the pull with your ring finger trick is nice. I think it couples nicely with that idea of trying to bend the bar like a horseshoe, like you'd do with your rack position for a squat, but just apply that same kind of idea without it being on your back. Whenever I press the thumb side of my hand more inward and pull from the ring finger's like i'm trying to snap the bar like a pencil, I've felt way more secure.

@totalcheeseandcrackers1775 5 лет назад

Thanks Brian!

@stayinthepursuit8427 5 лет назад

So kind and swole

@mr.d_88 5 лет назад

Gonna do some BOWs tomorrow. Actually looking forward to it.

@michael43567 5 лет назад

very informative, thanks. subscribed

@george7404 5 лет назад

Im just about to start my offseason for the next 16 weeks gonna stop deadlifting to just prioritize my barbell row cause i never have so im really excited to see how strong i can get at it and how much the additional upper back strenght will help my deadlift later on cause i think that is my weakness.. Got alot out if this video thanks!

@Gaz12360 5 лет назад

Thanks. Helpful.

@Damascus5350 5 лет назад

Early bird gets first peek at the video! Cmon Saturday!!

@balintkristof8442 5 лет назад

2 days ago I saw someone in the gym doing mixed grip rows. It was weird.

@mastergta23 5 лет назад

Not as weird as someone curling in the squat rack :))

@velcapitan 5 лет назад

Yeah i saw a lady do that once in the gym...

@magnuspetersen7368 5 лет назад

I hate when people squat in my curl rack >:(

@snorlaxcom 5 лет назад

you mean you saw an idiot? ok

@aeric661 5 лет назад

deidara akatsuki i curl more than most people squat tho

@zeroman155 5 лет назад

Excellent tip about waiting to use straps until you can at least row your bodyweight or bodyweight+ 50lbs. Thanks Brian. I am staying away from my straps thanks to this video. 😅

@Caseydog3 5 лет назад

Good info here thanks

@flippino35 5 лет назад

just went from 315 max on deadlift a couple weeks ago to 365 today. and i attribute that to barbell rows and some new found improvements on my setup/form. but rows still lagging behind my bench tho. and i do like to bench and row in the same set

@raydonavan3814 5 лет назад

Great channel

@burner1303 5 лет назад

Love this video series! Do you have any thoughts on using straps for weighted pull ups? I tried it once just to change things up but setting up the straps was awkward so I abandoned the idea.

@nickolasdesouza3610 Год назад

Dope channel and video. Subscribed 🦍💪🏼🤝🏻

@bassist1000 4 года назад

I love this video

@marcs3684 4 года назад

Brian ,you were talking about bicep tear and coming back,you are right I tore mine not from lifting and it took me awhile get back to lifting and I been lifting with me still have tear

@ShyBoy6ty9 5 лет назад

8:02 "Strong, well built body! Wait, there's more!" Fucking lost it!

@MagnusBulkan 5 лет назад

will definitely use this tips for when I go on my net bulk. great video!:)

@BrianAlsruheOfficial 5 лет назад

I hope they help!

@woffe8094 5 лет назад

Bulk is in your name so I hope you become massive!

@MagnusBulkan 5 лет назад

@@woffe8094 yeah thanks is kinda funny. will be starting my bulk in about 10days. would highly appreciate if you could subscribe to my channel to see how my bulk will turn out! going to document it all

@jontenbroeck798 5 лет назад

Sir, great video as always. Have you thought of doing a video on grip? I have seen you use a neutral grip (log bar) for rows. Is there a good ratio of that grip to double overhand? Thank you for the intensity and knowledge you bring to all of us.

@tommysuhlami6241 5 лет назад

Neutral for rear delts and traps. Over hand for lats and traps. And erectors

@thiccboi1665 5 лет назад

For a period of time, I could row more than I could back squat...don't judge me it was just a phase.

@MrAzzzzzzzzzzzz99 5 лет назад

I am in that phase bro

@HoobleyWoobley 5 лет назад

My back squat is so fucked that I may enter this phase as well.

@danielbarnes8694 4 года назад

On par for me

@levelup2014 3 года назад

I actually think that’s normal for most beginners tho

@SisypheanRoller Год назад

Hahahaha man I'd love to see some guy at my gym doing that

@sirhc4986 Год назад

The best tip was the breathing in my opinion along with the bicep tear probability. I will say that my BB row is better than my bench.

@heartbeatpoetry7704 5 лет назад

In terms of programming, since you are doing rows every workout, do you do heavy rows on deadlift day? How often are you doing heavy vs endurance or explosiveness?

@BeardFaceSuper 4 года назад

I love rows. Glad I've never had that issue.

@peterabel1057 5 лет назад

Kinda random question, but regarding the higher chance of biceps tears with double underhand rows: Does the same risk also apply for chin ups? I never heard anyone raising that concern, but everyone (myself included) would avoid double underhand rows for the risk of tearing your biceps. But wouldn't there be the same risk with a chin up (apart from not being able to cheat the movement or use momentum etc)?

@matthewmorley261 3 года назад

Hi Brian, love your videos. Should I always keep my scapula retracted or allow to protract at the bottom?

@Philo68 5 лет назад

Damn! I’m an “old man” and have just tossed out the Yates row after watching this - could have been gnarly!

@niktee431 5 лет назад

I feel the BB row should be classified as/with the “big 3” or compound movements. It is the counterpart to the bench press. Both employing multiple groups working in synergy.

@jahimuddin2306 Год назад

I round the big four up to five with the row. I treat it as a big strength movement and not as an accessory to the bench or deadlift.

@ethanrichey8979 5 лет назад

Would you recommend a squat rack or power rack?

@shmeegs485 5 лет назад

3:40 How do you do a “whatever row”? Just kidding, total sarcasm. Love the videos. Keep up the good work bringing us informative and entertaining content.

@handelmotors 5 лет назад

I’m imbalanced.. but the opposite way... I row wayyyyyyy more than I bench Thanks for the great tips, as always!!!

@scaryjoker Год назад

Lucky

@ryanrogers8211 Год назад

That isn't an imbalance friend

@dropsetsforeverything6061 3 года назад

Regarding only using double overhand, I perform the barbell row with underhand grip BUT using the hook grip. I only lower to mid knee because i want the bar to be pulled to the pelvis and not above the belly button. Doing it this way the bar is always close to my body and puts less pressure on lower back. Every time the bar drifts slightly away from body the pressure on lower back is not worth it for me. Also I slow the negative so that I am not using jerking motion that might damage the biceps. The upper arm is rubbing agains the lats and the bar is squeezed near the pelvis area and that give stronger contraction in the lats and lower lats. The hook grip is key for me else I would NEVER do underhand barbell row. I realized that using hook grip my biceps are pretty much out of the movement. If I'd using traditional grip I'd be gripping the bar harder and using lot more biceps and risking bicep tear. Thoughts on this? May be I am completely deluded.

@Ahill060606 5 лет назад

So question for you Brian, I personally am not a big fan of straps either so I use hook grip whenever I get over about 30lbs past my bodyweight in deadlifts. Would that tactic be good for rows? Or should I stick to regular double overhand?

@stevesedgwick5789 5 лет назад

The truth will set you free

@yanni-duff 3 года назад

@Brain Alsruhe I've been reverse grip rowing for ages (better grip, better contraction, bicep builder) and always go up to a little over 2 plates. It's a first to hear that I'm not supposed to do it. In my eyes, the philosophy is exactly the same with chinups. Does this only apply to enhanced athletes or just much stronger athletes in general?