Bent Over Rows (form)

[zarg02]

So, when doing bent over rows I often see them done two ways. Forgive my piss poor paint skills

First: The way I do them. Back parallel to the ground like so



Second: Back slightly upwards




Which is correct and why?

[KeepOnShruggin]

I thought the first way is called Pendlay Rows.

but i dont know the 'correct' way to do them, i do them the second way

[2 HUGE]

different muscle emphasis. i believe the first hits more lats and the second more middle, outer back. i do them the second way with palms facing out

[hulkinout]

The second option is easier on your lower back. At an even steeper angle, with an underhand grip, it's called a Yates row.

With back parallel to the floor, pulling from the floor, yes, that's a Pendlay row.

[LSU1]

The second option is easier on your lower back. At an even steeper angle, with an underhand grip, it's called a Yates row.

With back parallel to the floor, pulling from the floor, yes, that's a Pendlay row.

no offense, but the first pic is a parallel row

a pendlay row is when you deload each row on the ground

both are effective, i prefer parallel rows with no deload though

[Smokes]

I try and get my back as close to the first diagram as possible while still keeping my head up. BTW, the paint drawings are actually pretty good, they get the point across.

[MrSinister]

i have nowhere near the flexibility to do pendlay.. but id imagine theyd place a lot more stress on your lower track trying to hold the weight up for the row and depending if you want to actually target lats and your lower traps i can see that being a problem.

[Kolja]

Yeah I can't really do the pendlay row either unless I round my lower back, which I'm really not happy doing...

[dropshot001]

i prefer the second way, easier on the lower back, especially cause i normally do it after i hit the back with deadlifts.

[zarg02]

i prefer the second way, easier on the lower back, especially cause i normally do it after i hit the back with deadlifts.

Well, I'm looking to emphasize lats for aesthetics, and lower back for squat stability, so I guess that pretty conclusively means I should be doing parallel rows?

Any reason not to keep on the parallel form?

[slipper]

You dont need to be flexible to do parallel or pendalay rows. your body naturally falls into that position and compensates by leaning back. im a pretty stiff guy and i do parallel rows every workout.

[snigg]

Those of you who are saying they are not flexible enough for, or your back hurts when you do parallel/pendlay rows are bull****ting. I am willing to bet that if you dropped the weight to something you can handle you'd do them just fine. The reason your lower back is hurting when attempting them is because it is weak! Check your ego at the door, lower the weight and learn to do them correctly. All too often I see guys standing almost upright pretty much shrugging the bar instead of rowing it because they are too egotistical to lower the weight. Bend over and row the ****ing BB!

Rant over.

[Mourning Tide]

Which would be more effective at hitting the lats pendlay rows or yates rows.

[snigg]

Which would be more effective at hitting the lats pendlay rows or yates rows.

For overall back width stick with bent over BB rows/parallel rows and pull ups. Dont forget to deadlift as well.

[hulkinout]

no offense, but the first pic is a parallel row

a pendlay row is when you deload each row on the ground

I forgot about the deloading component, thanks for reminding me.

[Meni]

I got an idea
end the confusion


HELLOO DUMBBELLS

[slipper]

For those who are getting a sore back, its probably because of what the other guy stated... too much weight, as well as body positioning. Your probably leaning too far forward, therefore the sore lower back.

Proper positioning would have your torso not completely parallel to the ground but very close. And the rowing movement would be completely perpendicular to your body (like a T and unlike a regular bent over row which is more like the cross between a parallel row and shrug) pulling towards your body on a slightly off vertical alignment.

heres a pic to help explain what i saying.



I prefer parallel rows because its a mass building movement.

[mofugger]

For those who are getting a sore back, its probably because of what the other guy stated... too much weight, as well as body positioning. Your probably leaning too far forward, therefore the sore lower back.

Proper positioning would have your torso not completely parallel to the ground but very close. And the rowing movement would be completely perpendicular to your body (like a T and unlike a regular bent over row which is more like the cross between a parallel row and shrug) pulling towards your body on a slightly off vertical alignment.

heres a pic to help explain what i saying.



I prefer parallel rows because its a mass building movement.

I do this too but flip the picture 90 degrees on a seated cable row

[snigg]

I do this too but flip the picture 90 degrees on a seated cable row

Do it with a BB to see better gains. F cables!

[Mourning Tide]

For 'parallel' rows do you have an underhand or overhand grip?

[snigg]

overhand...palms facing me.

[typ40]

Do it with a BB to see better gains. F cables!

agreed that the cable rows come nowhere near the BB rows in terms of overall back involvement.
however i don't think cable rows are useless. on the contrary, you can use more weight with strict form, which has its benefits. actually i do both bent-over BB rows and seated cable rows.

[slipper]

Do it with a BB to see better gains. F cables!

lol

[HoosierBoy]

When you guys are doing the 45-degree rows, where on your chest/abdomen do you bring the bar to?

[typ40]

When you guys are doing the 45-degree rows, where on your chest/abdomen do you bring the bar to?

to my upper abs

[HoosierBoy]

to my upper abs

So, like the bottom of your rib cage?