7 Powerful Tips To Master Perfect Barbell Row Technique

If you're a guy who want to master perfect Barbell Row technique, this will be the most important article you will ever read.

Here's why: almost everyone is dead wrong in how they do Barbell Rows. Most guys do Yates Rows, 50° shrugs with underhand grip named after the steroid bodybuilder Dorian Yates. And, guess what? Unlike Barbell Rows, Yates Rows don't train your back - only your traps - and can rip your biceps tendon apart.

Left: StrongLifts Member Tom Doing Perfect Barbell Rows. Right: Bodybuilder Dorian Yates Doing Yates Rows

Look - if you're one of those steroid meat heads who spends more time with his drug-supplier than on training, you'll grow no matter how you Barbell Row. But if you're a DRUG-FREE, 100% natural lifter like me, then you'll have to do Barbell Rows with proper technique to gain upper-back strength and muscle.

There is no doubt whatsoever that the Barbell Row technique that I'm about to show you is superior to every single other Row variation you'll ever see the curl monkeys do in your gym. In fact, Coach Glenn Pendlay MS USAW (who taught me this very Barbell Row technique years ago) has done EMG studies comparing every single possible variation of Barbell Rows. Guess what he discovered?

Barbell Rows Done With The Bar Returning To
The Floor On Each Rep Strengthen Your Back, Lats And
Traps More Than Any Other Barbell Row Variation!

Here's what this means: you will strengthen your upper-back, lower-back, lats and traps with one single exercise if you do Barbell Rows the way I'll show you. More: you'll not only build a muscular back by Rowing like this, your Bench Press will also skyrocket (because a strong upper-back is key to a big Bench).

Listen: the guys who say Yates Row are better are confused by broscience and muscle magazines. This Barbell Row technique is backed up by EMG studies, REAL science. But don't take my word for it, simply test-drive StrongLifts 5x5 for 12 weeks using the Barbell Row technique that I'm going to show you, and your own body will make you see the truth of what I'm saying.

Here's how to do it: after studying Glenn Pendlay's description of this superior Barbell Row technique, Rowing myself like this for several years and teaching this Row technique to hundreds of guys, I've come up with the seven most important tips to master perfect Barbell Row technique. Here are the 7 tips...

1. Row Each Rep From The Floor. Because you'll never train your upper-back fully if you let the bar hang in the air. Barbell Row like you Deadlift: with the bar starting and returning to the floor on each rep. The barbell should be above the middle of your feet when you start Rowing, same stance as on Deadlifts.

2. Grip The Bar Like You Bench Press. For maximum carry-over to your Bench Press, your Barbell Row should be the exact opposite movement. This means no underhand grip but both palms facing you, using the same grip width as when you Bench. Thumbs around the bar and squeeze it hard for maximum strength.

3. Pull With Your Elbows. This simple trick will help you use your upper-back maximally rather than turning your Rows into a biceps exercise. Pull your elbows towards the ceiling instead of merely pulling with your hands. If you don't "get" it, briefly Barbell Row using the thumbless grip to get the feeling for it.

4. Row Against Your Chest. If the bar doesn't hit your chest, it's like doing a partial Squat or half Bench: the rep isn't completed and you're not getting the most out of the exercise. So always Row the barbell against your chest. Where exactly? Same position as where you touch the bar on the Bench Press.

5. Keep Your Upper-back Parallel. Don't let yourself get carried away by your ego or you won't get the most out of Barbell Rows. Be strict: your upper-back should be doing all the work. If your Barbell Rows turn into 50° shrugs or you're cheating with your hips and knees, the weight is too heavy. Lower it.

Proper Barbell Row Technique: Barbell starts on the floor, pulling with the elbows, bar against chest, chest open, shoulder-blades squeezed together

6. Open Your Chest. It's - again - the same position as for the Bench Press: squeeze your shoulder-blades together at the top as hard as you can and open your chest up. Don't try to hold the weight at the top, that's all unnecessary nonsense because adding weight builds muscle. Simply pull the weight hard and fast against your chest, and then return it to the floor.

7. Keep Your Head Down. Do not try looking at the mirror in front of you in your gym, or you'll get neck pain. Don't look at your feet either otherwise your lower back can round and hurt. Simply look at the floor below you and tape yourself from the side you want to check your Barbell Row technique.

Barbell Row Video. Here's a video of an ex private client of mine, StrongLifts Member Tom, showing the Barbell Row technique described in this article. Pay attention how the bar starts and returns to the floor on each rep, and how his torso remains parallel. The barbell could be a bit closer to his shins if he puts his legs straighter, but otherwise this is perfect technique...

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Sep 11, Valsalva Maneuver | Weight Training Breathing Technique

The Valsalva maneuver is a specific breathing technique that you can utilize to immediately improve your weight training performance.

It creates a pocket of pressure in the abdominal and thoracic cavities. The results are that you increase your power output potential and provide core support to protect your lower back from injury.

That's a win-win outcome, if you ask me.

Although the Valsalva maneuver is especially effective for weight training, it's not a phenomenon restricted solely to the realm of pumping iron.

As a matter of fact, it's something that could potentially occur any time you have a bodily function...

...For example, you will involuntarily perform the Valsalva maneuver if you strain while sneezing, coughing, gagging, tossing your cookies, taking a leak or dropping a deuce (generally unpleasant topics, I know, but I'm just stating the facts here).

Additionally, you've undoubtedly done it while straining to lift, push, pull or otherwise exert force upon some very heavy object. Heck, you may already be doing it unknowingly in your workouts.

Even though your body knows how to do this naturally, you may still need some guidance on how to use it voluntarily while weight training.

Inhale Before or During the Negative. Start by inhaling before or during the negative repetition. After you're done inhaling, hold your breath in. Complete the negative repetition.Exhale Against Closed Glottis at Start of the Positive. As you initiate the positive repetition, exhale against your closed glottis. (The glottis is a structure in the windpipe that allows air to pass when open, and prevents air from passing when closed.) This prevents any air from escaping; instead, it contributes to elevated intra-abdominal and intra-thoracic pressure levels. This pressure will push your gut out a bit, but keep your abs flexed tightly. How & Why It Works. By exhaling against a closed glottis, you prevent any air from actually leaving your body. This creates greater intra-abdominal and intra-thoracic pressure levels, which are essential for maintaining a neutral lumbar spine that supports your lower back; and it also lets you output a more intense burst of power to get you through the sticking point on the positive rep.Exhale After Sticking Point & Complete the Positive. You can finally breathe out once you get past the most difficult part of the positive repetition. Breathe however you'd like now; deep breaths, short breaths, whatever you gotta do to get that oxygen circulating (this technique isn't just about holding your breath the whole time, ya know). Proceed to finish the repetition.Repeat. Repeat the process for the remaining repetitions in your set.

Note: If you're performing a movement that starts with the positive repetition (e.g. deadlift), inhale just before initiating the lift. Then proceed to do steps 2 and 3 before step 1.

Many trainees mistakenly believe that the proper way to breathe while lifting weights is to inhale on the negative, exhale on the positive and never hold your breath.

However, as Mr. Rippetoe so eloquently explains in the video below, that is an unnatural breathing method, and therefore a nonsensical strategy:

Although he doesn't mention the Valsalva maneuver by name, that is precisely the breathing method for which he is advocating in this clip.

This is a great video that details the dos and don'ts of the Valsalva maneuver. This should answer any lingering questions you may have about the technique.

Contrary to popular belief, the Valsalva maneuver is actually quite safe.

But since it does temporarily raise your blood pressure and slow your heart rate, there is there is some amount of potential risk associated with it. (And while I'm on the topic of potential risks, here's my disclaimer page that you can feel free to check out. :-D)

The good news is that you can eliminate much of the risk by taking a few precautions. Consider the following:

If you or your family has a history of heart or blood pressure issues, then I urge you to consult a qualified physician before even trying it out.Even if you have sterling health history, it's always a smart idea to consult a physician prior to implementing any major new training practice. I mean, who knows – You could have a pre-existing heart condition of sorts.Make sure you're doing it right. Watch the Squat Rx video again (above) to reinforce your knowledge. One big thing I like to reiterate is that the Valsalva maneuver isn't simply the act of holding your breath. You gotta create internal pressure, and yes, you do eventually have to let the old air out and take in some new oxygen!In the unlikely case that you become dizzy, experience blurry vision, feel chest pains or notice anything else out of the ordinary when using the technique, then you should take it easy and lower the weight (or stop altogether).

Having said all that, I should note that the vast majority of Valsalva maneuver-induced injuries occur amongst weak and sick elderly people; resulting from strain endured during a bodily function (e.g. sneezing, going number 2, etc.)...

Plus, if you do it correctly and are in good health, using the Valsalva maneuver actually keeps you much safer from injury (e.g. lower back injuries) than if you didn't use it at all...

...And just in case you were wondering, NO, you don't have to worry about your eyes popping out of their sockets from the pressure, or anything of that nature.

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