Make every exercise you’re doing right and see faster gains here
The barbell bent over row is definitely one of the best back exercises you can put in your back workout, but only if you do it right! This mass building back exercise is the best compliment to the vertical pulling pull up. The problem is, when you do the bent barbell row incorrectly, you can put a lot of strain on your shoulders and anterior shoulder capsule.
In this video, I show you a side by side comparison of the right way and wrong way to do a barbell (or even dumbbell row) for that matter. The key point is the distance the arms travel behind your body in relation to the movement of your shoulder blades.
In normal scapulohumeral rhythm, your humerus and shoulder blade move together in a two thirds, one third pattern. This is particularly true in overhead shoulder movement but is still a consideration in retraction. If at any point during your barbell bent over row, your shoulder blades stop pinching together due to either a mobility restriction or a lack of rhomboid strength then you should stop moving the arms.
Continuing to move the arms into extension behind your back when no more motion is available in scapular retraction is a recipe for shoulder joint disaster. You should be able to feel your back muscles contracting when doing a barbell row. As soon as you can detect that the blades are no longer moving close together, that is the point you should stop rowing.
Barbell rows are no doubt a great exercise, but treating the way your perform them seriously is key to not only the safety of your joints but also the muscle gains you see from doing them. This is how athletes train. They take care to make sure they get every exercise right in not just their back workouts, but every workout. If you want to start training like an athlete and get a bigger more muscular back, be sure to head to and get the 90 day training system.
If you’re looking for just a back workout to get you a wider, more powerful back then look for the TNT workouts!
For more back exercises, workouts and advanced training tips and techniques beyond just the barbell row, be sure to subscribe to our youtube channel at
45 comments
First time watching this video and its old as shit but great video Jeff great explaination
gold
Version A nd Version B both looked same to me
I wonder if this is why i get a tingling feeling in my tricep when i do rows
Reverse grip rows are more effective and safer than this exercise
I am big fan of you, since lots of injury was keeping me off the gym. So now I am trying to stay healthy and work slowly. Regarding this exercise, my question is: how far bent forward we have to be? I am very tall 2m high?
Simply do Trap Bar rows, then, all of this difficulty is eliminated.
Yea Awesome guys! Very well explained!!!
i ended up stroking the tip
My answer was B looks better, but that doesn't necessarily mean it is the correct way
Yay!!! This probably explains why from over time, why my shoulder pops from improper lifting 🙃
Why does my shoulder hurt/ or cramping around the front delt/rotator cuff every time I do pendlay row or t bar row? When I do OHP I've no problem with my shoulder.
Mr. Nice videos. I need to know if the bicep barbell curl can hurt a 46 years old guy's back.
This video helped me drastically I have been having pain in that exact spot after this exercise. Mirrors at my gym are at piss poor height and I have no training buddy if I did I would be asking about my form constantly. I definitely pull to far back and bind up the back of my shoulder. Thank you
Hi,
Firt off: thanks a lot for all your great advice!
my question:
what does this mean for pec exercises (particularly DB bench press)? risk of injury aside (obvious), does this mean that letting tbe arm retract (be pushed) past the scapular RoM, that the front delt will be more likely to take over? what would be your tip for this in relation so pressing movements?
How do we get more range of movement in our barbell row? What stretches/exercises are best?
That was pretty good vital information. Thanks for breaking that down Jeff. It’s so easy just to go into the gym and pickup the heaviest weights and do everything incorrectly. Thanks again Jeff!
thanks! Great explanation!
Love your videos dude
you have the best videos. thank you!
How to work on the mobility & strength of the shoulder blades?
If the issue is that the shoulder cap will come too much forward if your elbows are back to much can't this be also said for benching or even push ups since the elbows will be as far back as the floor or bar will let it?
Jesse here had very defined skeletal
if you pause at 2:48 it looks so wrong lol.
I'm looking at these types of exercises to see if anything can help what feels like a trapped dorsalscapular nerve. It's terribly painful and I'd take any leads
Thank you, Jeff! Your lessons make a huge difference in my training.
I don't see a difference. I can't even tell when I hit the point where my bone start pressing against my shoulders. I don't think I am overly flexible. What's it supposed to feel like? When do I know I am doing it wrong? This video didn't help me at all and just made me uncertain …
I like Ray more then Jessie
Gotta share a lot😍😍
Watching this in 2019 after years of consuming Jeff's content, and I only just realized that Raymond = Ray = X-ray
You can see Jeff has gotten much leaner over the past couple years, impressive
Should you go with a wider grip if maximum shoulder retraction has the bar stopping before touching the torso?
Nice
Damn right
This video is 6 years old and still relevant.
I hurt myself on this 😔 dunno how to fix it
Amazing tip yet again Jeff! I didn't know this.Thank you and I will be using it in the AX-1 program.
Best fitness video I have ever seen. Perfect mix of authority, accessibility, knowledge, ease of understanding.
when I watched the Athlean X video featuring the Dead Row, Jeff showed the elbows tucked in such that the biceps are removed. In this video, the elbows are flared out. I do see why from a scapula movement issue.
Jeff, I wish you could train me.
Mind-blowing. You're an angel Jeff ❤️❤️
2021 and im still learning, thanks Jeff
B
Legend of fitness coach= Mr. Jeff, so honest
Thankyou