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Crazy underrated exercise for bigger and thicker back Can’t imagine not consistently using bent over barbell rows if a primary goal is hypertrophy

Official Strength Debates

40,811 subscribers

49,637 views • 1 year ago •via X (Twitter)

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11 Comments

BasementGym1 year ago

Just saw someone claiming its not worth it 😂

Official Strength Debates1 year ago

Who? Just curious

Tenikle1 year ago

Your workout just got more hands-free—now you’ve got no excuses.

JoJo Beef1 year ago

Something about a risk to reward ratio and skinny waists

maxx hill1 year ago

Better watch out the risk to reward police are going to arrest you

Lee Robbins (on 🧵and 🦋)1 year ago

My favorite back exercise by a mile

💪🏾💯ShadowWelch💯💪🏾🇧🇧🇩🇲🇨🇦1 year ago

Thursdays training.

Max1 year ago

The only risk in this video is the wedgie with them drawers dawg wtf

Josh Hetrick1 year ago

Underrated? Dear god this, well pendlay row, is my main horizontal movement. Have times changed that much in 25 years? What do people do that actually want a big back besides this and deadlift??

Christoph1 year ago

Essential back exercise

Lindsay Revell1 year ago

I feel like I've been doing my rows wrong.. I hunge down below knees and keep back straight like a pussy

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Cody Main

27,584 views • 1 month ago

Barbell rows were always a staple for building back thickness. It’s about putting in the work and making the back do the job.

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Jay Cutler

76,010 views • 3 months ago

Flat smith machine presses. Great movement this one when you set it up correctly. Nails the pecs, like a piston in full sync when you’re locked in. “JuSt bArBeLL bEnCH bRo” Look…barbell bench is a legit movement, I used it for years. I just get more out this movement now. No rules to your exercise selection choice when hypertrophy is your #1 goal.

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Want a thicker upper back? High rows. Not with your ego. Not with your lower back. Not by yanking the handles. Drive the elbows back, squeeze hard, and own the stretch. Simple movement. Brutal when done properly.

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Jack Diamond, CSCS

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The barbell pullover is one exercise I never see anyone perform anymore and it’s such a great back and overall upper body workout.

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.

181,305 views • 2 months ago

Adding bent rows back into my programing has really been a game changer for me. Really missed doing these and so has my back.

Adding bent rows back into my programing has really been a game changer for me. Really missed doing these and so has my back.

Mikey

80,122 views • 8 months ago

I don't conventional deadlift because it's not needed for bodybuilding. Deadlifts are a great strength exercise. Rack pulls below the knee are often a better hypertrophy exercise. More direct upper-back and erector stimulation and less systemic fatigue. Do you conventional or do you rack pull?

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Bartek Ka

284,390 views • 7 months ago

Most people think they have a strong back because they can move big weight on barbell rows. But in reality? They are just efficient at cheating. And the barbell row is arguably the easiest exercise to fake. You can add a little hip swing, use a bit of momentum, and suddenly you’re moving heavy weight. You feel strong, but your lats are barely working. That’s why I program technique refinement phases like this one to force a reality check. I’m not interested in just moving weight from A to B. I want maximum efficiency per rep. So, I swap the heavy loads for this variation: Iso-Hold Rows. The concept is simple: Pull and hold for 2-3 seconds. When you introduce that pause, momentum dies. You can’t bounce the weight. You have to physically own it at the hardest part of the movement. It’s the ultimate quality control for your back training. If you can’t hold the squeeze for 2 seconds, you aren’t controlling the weight. The momentum is. Control first. Load second.

Most people think they have a strong back because they can move big weight on barbell rows. But in reality? They are just efficient at cheating. And the barbell row is arguably the easiest exercise to fake. You can add a little hip swing, use a bit of momentum, and suddenly you’re moving heavy weight. You feel strong, but your lats are barely working. That’s why I program technique refinement phases like this one to force a reality check. I’m not interested in just moving weight from A to B. I want maximum efficiency per rep. So, I swap the heavy loads for this variation: Iso-Hold Rows. The concept is simple: Pull and hold for 2-3 seconds. When you introduce that pause, momentum dies. You can’t bounce the weight. You have to physically own it at the hardest part of the movement. It’s the ultimate quality control for your back training. If you can’t hold the squeeze for 2 seconds, you aren’t controlling the weight. The momentum is. Control first. Load second.

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If that’s your Smith machine squat, I can’t even imagine what your barbell squat looks like. No wonder you made poor gains over the last 3 years of barbell squatting. And I don’t believe you made any major gains after switching to the Smith machine either, if that’s the way you squat.

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Bartek Ka

510,304 views • 10 days ago

Barbell Row Rings on my back are from cupping / massage 😊 The barbell row is a compound strength exercise targeting the back (lats, rhomboids, traps, rear delts) by hinging at the hips and pulling a barbell toward the torso. It builds a thick, strong back and enhances posture. Proper form requires a flat back, engaged core, and pulling toward the belly button at a 30–45° angle. Stay Stronk!! #strengthtraining #gaybear

Barbell Row Rings on my back are from cupping / massage 😊 The barbell row is a compound strength exercise targeting the back (lats, rhomboids, traps, rear delts) by hinging at the hips and pulling a barbell toward the torso. It builds a thick, strong back and enhances posture. Proper form requires a flat back, engaged core, and pulling toward the belly button at a 30–45° angle. Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

17,344 views • 3 months ago

have added weight to my pullups again recently but still not seeing much change to the size of my back also doing seated single arm cable rows, and facepulls what else do I need to add for a thicker back? pls help 🙏

have added weight to my pullups again recently but still not seeing much change to the size of my back also doing seated single arm cable rows, and facepulls what else do I need to add for a thicker back? pls help 🙏

Milo

95,809 views • 2 years ago