Real Bodybuilders Do Barbell Rows! 

63 years old and do strict rows like these with 250 pounds for 8, never hurt. Keep up the good work Peter:

So many people these days are scared of hurting their lower back and thus have NO lower back strength/muscle at all

progression on a strict barbell row has been uniquely satisfying. not long ago 135 for 8 was a real grind. remembering how that felt vs now is a different universe.

Never had any issues with barbell rows. In fact they are my favorite exercise for my back.

People who say that you are hurting your back doing it like that dont have a god damn clue. His spine is nutral, hes hingeing at the hips, his back is solid, perfect form.

I'm not even a bodybuilder, and I love doing barbell rows. I use them regularly in my back workouts. I highly believe barbell rows are one of the reasons my strength has grown so well.

Mate, you're so on point, we're living in world where guys just don't want to do the hard graft and endure pain

This is the best part of your videos, no bullshit, just simple, planned, and time-tested lifts to build muscle and stay fit. In this era of over-information, you are doing a great job by keeping things simple! thanks

I've never once had back pain from barbell rows, Arnold's favorite exercise for a good reason.

This exercise changed my back 100, learned from this channel I have a very strong back now

Your physique is lit, man! And these exercises are awesome. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.

I'm addicted to rows, being doing them for yrs, thanks to you Legend !

Hi, a physiotherapist here (in case someone care, probably not): There is no reason to consider barbell row or similar exercise at 90° unsafe, provided that: a) you're performing a proper technique. If you're insecure about this exercise it's most likely because you haven't learnt how to do it properly. b) you're lifting the right weigh for you at that particular moment. That includes heavy weights, but excludes ego. If you're lifting more than you can properly handle _at that particular moment,_ your technique will be poor and you can hurt yourself, just like... virtually any other exercise... or work... or movement... or whatever. c) you don't have a previous back injury for whatever reason. If that's the case it should be evaluated, adressed and treated. If the injury is fully recoverable, then good. If it is not and there are remaining sequelae, then adaptations may be introduced... but in 100% of back injury physiotherapy treatements muscle reinforcement (lower back included) is a must... just saying. d) there is no other physical limitations of any nature that could prevent you to perform a proper technique. If so, treatment/adaptation. That said if you don't like this particular exercise it's ok, no one forces you to do it and there are other alternatives, but it's not an unsafe exercise just because you don't like it, or not more than any other.

Peter, you've been the best adviser on all things, since I started workouts 3 years ago. Forget about the idiots, the haters and the people who are not consistent, have a lack of discipline and only fail constantly. I love your videos and the diversity you bring under attention. Keep it up like that!

I greatly appreciate that video. It’s what got me to start doing my bb rows the way you showed vs doing it with my back at a 45 degree angle. Now my back is thicker than ever and my lower back is stronger than ever. I continue to hit PRs on my deadlift now and I contribute much of that to my 90 degree bb rows. Thank you!

Last week I trained my lower back with stiff leg deadlifts first and then rowed the barbell like you did. For the first time I felt my lower back burning for 2 days straight. I'm going to include those two exercises in my back routine. Thanks.

I don't like going to 90⁰ but I do like BB rows. So much fun

100 percent agree. I started doing these per your recommendation and my back blew up. Officially my favorite exercise now and no back pain is felt

One of my favorites to do.

Barbell bros!!!! Hell yeah I'm 54 years old been doing these for years.

Thank you for this! This reminds me of your video on Dumbbell Flies. I was hesitant to do them bc Jeff Cavalier warns ad nauseam against them. So, I followed your technique and have been seeing great results without injury for months! But I always pay close attention to the form you teach in that video.

This is one of the best gym videos I’ve ever seen. It gives a correct way of viewing and approaching working out. You’re right, many people end up being caught up on science and optimality and turn gym into a theoretical thing. Gym is an honest place, you get out what you put in. Barbell Rows have improved my back too. Rows and Pull ups can change your back entirely Great video. So great I had to comment lol

Start from the basics and learn how to get the most from each exercise. That's great piece of advice in this video!

Barbell rows are a must do if want a thick back…I love this exercise..thanks for the content

Peter Khatcherian, I broke my back 17yrs ago, and just got back in the gym a year ago after years of rehab. Anyway, the one thing I could not get rid of is my mid back pain, granted I have hardware up and down my spine and a back stimulator to boot. Now before my accident I use to body build and was at 225lbs, I am now at 175lbs, went from being bedridden to a wheelchair to using a cane to walking regularly, the reason I mention all of this is to make a point about your one point of hard work and having a good routine to follow and sticking to it. I came across your videos about 8 months ago and I started doing the free weight sets and routines you do regularly and ALL my mid back pain has vanished, my strength levels have gone through the roof. I'm 60yrs old, and I have gained back my 90% of muscularity and I'm at the same strength level I was in my thirties when I was 225lbs, and I contribute this to taking on the some of your weight routines in your videos, with the bent over barbell row as one of them, that one particular exercise has been more beneficial to my back in my opinion then all the rest. So these people who complain about thinking the bent over barbell row is bad for your back or will give you back issues in MY OPINION are just people who like you said, don't want to do the work.

150 pound TikTok lifters: *Heavy rows and pull ups* NOOOOO *Supinated one arm incline bench cable illiac pulldown with 3 sets of optimal rep range of 12-15 reps with 3 reps in reserve* YESSS

If I don't do this exercise my back does start to hurt. My main job is being a massage therapist. My back is usually in a weird spot so after work it's the bent over rows, or rdls on leg day that set me strait.

Ever since I saw your video how to lift 90 degree, I have seen gains in my back, size and strength. So I thank you.

Beast mode bro, thanks for the videos you make

Excellent title, thanks for the daily inspiration.

Good video. I try barbell rows whenever I haven't done deadlifts the day before. I actually used to be stronger on the bent-over row than bench press... but spent 2 months focusing on bench and now I have a better bench. Bentover rows give me a juicy back pump like no other back excercise. Will cycle the row + deadlift now to get jacked like a mofo.

When done with proper form and using the correct weight for the person it’s is totally fine and safe. 💪🏻

Barbell row is such an excellent exercise, I always finish my cable row and lat pull down days with barbell rows

Ty! Agreed! 😊

I like strengthening my lower back , my roofing work is a strain on my lower back , and after 30 years of doing this work, its more important than ever to keep it strong and prevent injury. Which is exactly why i do barbell rows , deadlifts and RDL’s

Barbell rows is the number 1 exercise for my back.

Been doing t.u.t. barbell rows with lite to moderate weight with over 29 years of training experience and they absolutely 💯 work. At the age of 50 I still do them from all angles and styles and love them.

I love barbell rows so much and one of my favorite exercises for back been doing about 2 years now had to stop for while about month due to discomfort from my back. Everytime I go to gym especially doing back really wanted to do barbell row so much

I took your 5 day mass program twice, 24 weeks, best back development ever, and im training for more than 15yrs

These are amazing. Hit them after deadlifts and immediately hit pull ups after. My entire back felt the heat.

I used to hate barbell rows when I first started working out. Your videos convinced me to focus on it. My back has become unrecognizable and a stronger lower back helped me more with my squats and deadlifts. The stimulus you can get from barbell rows simply cannot be matched by any machine.

Machines really helped my rows. Specifically the smith machine chest supported row.

Great form and exercise! I also like training heavily on the meadows row, it seems safer for my lower back.

Agree, a barbellrow is a safe option. Usually beginners cant tell the differenxe between lowerback pain vs fatigue. You can always do a chest supportrd variation.

Perfectly said

This man is huge💪

100% agree barbell rows are one of the best back builders but for me personally ive been dabbling in powerlifting a bit so im doing LOTS of squats and deadlifts which alongside barbell rows have taken a toll on my lower back, had to swap them out for chest supported tbar rows which is a little saddening but if i ever do take a step back from the heavy squats and deadlifts ill definitely sneak barbell rows back in

@massiveiron just did a video sort of dogging on the barbell row. I love barbell rows. As you go up in weight it takes a lot of concentration to keep your form good. That extra challenge makes them extra fun and I've developed a great back and the barbell row is my primary back movement.

Did barbell rows today in my workout. I enjoy them and I feel I get a lot out of them even when not doing heavy weight on them. In addition I feel it's making my lower back stronger as well.

I can’t row enough. I literally do a row every workout. Whether it’s 135 for high reps. It could be heavier rows . it could be parallel, Penley, T bar , or the old fashion Yates rows , Overhand, underhand, wider grip. It’s the greatest and my favorite exercise of all time I fell in love with it the very first time even though I didn’t know what I was doing it first I go back to the days of the magazines

I need to add them back to my routine.

I started doing the yates row and it feels much better that being fully horizontal and I really like it

Most the guys who would comment or say there back hurts just watching. Either have weak Un trained spinal erecters and posterior chain development and or do not understand the concept of bracing their core and creating a firm safe stable back and core to hinge and lift with. This is literally one of the main movements in my program for back and overall mass and I love it. It is humbling when you start out yes and you have to learn the movement so maybe people just criticize it because they haven't put the time and work into progressing on this lift and they are self conscious about it. Who knows. But just because you "could" get injured does mean a thing when it comes to a bodybuilding movement or lift. There is always risk with any worth while lift. That's why there is am equal but opposite reward as well. Love the honest content as always. I notice most the basic and time proven heavy compound lifts or other old school variations aren't seen too much in the gym and I belive it is because they are difficult and take time to get a heavy weight on. And peoples ego won't let them start out with low weight and progress and learn the lifts. So they skip them and go to one's where they can sling a bunch of heavy weight around or isolate to the max and look cool doing some fancy attachment machine crap. Any lift that has stood the test of time in bodybuilding over the years is a movement I will trust to put the work in on and build my physique with.

Couldn’t agree more, probably my favourite back exercise.. reduced my pain not increased it and never had issues even doing heavy deadlifts before I perform them at times. If your back is tapping out just do pendlays or chest supported although I don’t feel like you get the most out of the stretch with these.. meh.. gains are gains ..

What is that attachment on that TBar row? That looks awesome!

U R RIGHTEOUS !

Great work man! What is more effective for back mass bent over Dumbbell rows or bemt over barbell rows?

Straight leg deadlifts, bar rows , T bar rows , pull ups , and seated cable rows , you don’t need to do anything else for back , just alternate between these.

Love your advice for barbells rows, I have incorporated it into my chest/back days. Do u recommend close grip or wide? I’ve been personally doing wide, your input please, thanks

ive also experienced lower back pain with 90 degree bent over rows, i just do them at a different angle where i work my upper back and dont hurt my lower back and bent over rows are one of my favourite of all, such a power move

In Brasil , our best atlete , Rafael Brandão in preparation to Olímpia, Open bb , perform this barbel row every week , with the same position and tecnic that you teached to us 1 year a go. Tks !!

I don't go heavyweight on my lower. But, I still perform this training module. I have the patience to build my lower back and keep in mind not to be overly zealous when doing this. I've seen injuries and heard bones pop bc of stupid form, too much weight, etc... I also do progressive overload and it builds my strength and keeps me looking good while doing it. I don't see anything wrong with the lower back row or the T bar row. The weights don't know how much the body can and can't take. It's the person... not the weight, not the exercise.

My back is a bit fucked up with my hip i can tell when im pushing too much usually in the morning i cant do much weight but i can do resistance bands to loosen up but in the afternoon usually i can feel stronger so i would recommend loosening up in the morning with some cardio and good hydration

Love doing these barbell rows exactly the same way.

I'm 61 years old, I started doing barbell rows when I was 12 years old. I have been doing heavy barbell rows on and off ever since then and I still do them. I've never had a problem with with my lower back.

Barbell row is my fav compound movement

Great video. I would like some advice though. Arent these pendley rows though and more for strength than muscle gains? Also i see you are lifting towards your belly button when i thought its meant to be towards lower chest?

The syle of rowing has changed radically over the years.. time was Arnold and others did them off a high block or bench to get that deep stretch and pull up keeping back almost parallel to the floor. Now most people stand with back at 15/20º away from this with little or no rounding at the bottom to flex out spine to achieve this. In fact the more parallel you can get to the floor the safer the movement becomes as you are reducing downward compressive force on the spine and transferring more to the spinalis and other erector spinae muscles. These need to be trained separately for flexion and extension using something like a torso extension with a light dumbbell placed on chest and leaning forward from a seated position.

Bent over rowing is the perfect exercise to compliment benchpress. Do them together as a superset.

Old school rules 😁👍👌

Should we do chest supported T rows instead if available? I feel like it's the same movement but with a better isolation for the upper back.

The dumbbell variation suits me more as I've got a messed up shoulder.

I have started to implement barbell rows into my workout routine and it has helped tremendously. However, it still hurts my lower back when I do the exercise. Will that pain go away the more I do them or do you think my form is off? Personally, I think it's a little bit of both but what do you think?

Rows work! Row row and row so more!😝👍

Where do I get that T-bar row extension attachment?

I save my lowback for heavy deadlift/skwaat singles. I do some heavy ass deadlifts and rdls and skwaats so I don't do barbell rows. I do however do goodmornings and back extensions! I do like yates rows! I do my yates rows snatch grip! kills upperback like no other!!

I had a lot of issues with lower back pain on BB rows/Deads And then I started doing more direct lower back strength/core work and that pain mostly disappeared during those lifts now

I do inverted bodyweight row for now to switch things up. I'm gonna see the results and decide to go back to barbell row again or not

You da man.

Awesome video, if you had to pick would you rather deadlift or barbell row for back gains?

rows are the king

i implemented them a few months ago also im doing them more upright coz i want more traps involved and i admit that i also wanna be able to move more weight but since im doing dumbell rows on a flatbench complectley strict and with full stretch both excercises function as my 2 big compounds for back while complementing each other pretty good and im so in love with both excercises it feels fucking good i put on more an more mass on my back and for the first time i managed to row 80kg with a bodyweight of 79kg so i offically rowed my own bodyweight for the first time also one of the biggest benefits: i used to do DL's 1x per week (coz im focused on BB) and when i started barbell rows my lower back finally caught with the weight i was moving when deadlifting and the cross benefits of both excercises was fucking huge

back when I saw your old videos I incorporated a yates row at a 45 degree, do you still believe in it or opt for the more parallel barbell row. I’ve felt that the yates row followed by the yates deadlift to the knee is the best mass attack for my back and lats

What about putting bb rows in 5/3/1 template as an accessory lift? Let's say i row on mondays (after chest/shoulders). Wouldn't that make me not fully recovered for my deadlift or squat on tuesday?

I go heavy on one arm barbell rows and do 12-20 rep barbell rows. i think barbell rows are incredible for back thickness.

Hi Pete is the single arm row a worthy exercise also?

You can row 90 degrees or 45 or 30 or i don't know. Different technique , different results , people are fanatics about what they do . Squat,Deadlift and bench press are the most dangerous exercises but we still doing them. Relax people ,this guy gives nice advices , he is not the enemy of our gains.

I do them and it works

i have started barbell rows because u said it although i dont feel my lats at a 90 degree position. is it any good if i do it at 45 degrees because that position gives me better lats pump

What do people think of seated cable rows?

In every shot I could see the weights were slipping off on your right. Any ideas why? I like to list without collars too. Form looked great! But for some reason the weight is slipping off 🤷‍♂️

What is your opinion on the Yates row compared to the normal barbell row?

100% facts. I used be a frail 60 kg male in my late 20's. People who nothing about the gym can tell i work out all due to my back that was built on rows and deadlidts. Ironically the two exercises small people fear. All the small people in my gym that never progress in strength and size never do these movements

What are your thoughts on yeats rows?

speaking for myself, i did everything but barbell rows (machines and weighted pull-ups) and couldn't see any impressive gains, but as soon as i started rows, ngl i could feel my back more and the thickness was noticeable with a shirt on.

I love this movement, do it every back day. Consequences of relying on a small home gym.

What do you think about the reverse grip?

I've had a lower back injury for years and am v scared of this kind of stuff, any advice?

Absolutely Correct !! Barbell rows are the king of back movements. Ive done them since the 80's with no issues and I'm 59 The negative comments are from the guys who workout at Planet fitness !! Oh wait !! They're not a gym !!!

I prefer landmine rows to barbell rows for my bent-over row. Any comment on comparing the two? Edit - My low attention span ass commented this before seeing them being done at the end of the video. Regardless though a comparison would be useful.