Should You Barbell Row On Starting Strength?

Barbell rows, sometimes known as Pendlay rows, are a cornerstone exercise for anyone looking to build a strong, muscular back. This comprehensive guide will break down who should incorporate barbell rows into their training regime, how to execute them properly, and tips for programming them effectively.

The barbell row is an exercise where the barbell is lifted from the floor to the stomach, similar to a deadlift but with a slightly wider grip. It shares many characteristics with the deadlift, such as foot positioning and the importance of pulling your low back into complete extension. The key difference is the violent pull required to bring the barbell between your belly button and your bottom rib.

While the standard barbell row starts with the barbell on the floor, there's also the Pendlay row, which begins from a hang position. Both variations are effective, but the standard barbell row is preferred for its ability to be trained heavily without surpassing deadlift weights. This makes it an excellent choice for those looking to develop their arms as well, contributing to overall upper body development.

Determining the starting weight for barbell rows can be tricky, but the best approach is to start light and focus on form. The most common mistake is raising the torso too much during the lift. Instead, maintain a more horizontal position, use your legs to initiate the lift, and then pull the barbell to your stomach. As you progress, add weight gradually and aim for sets of five, adjusting as necessary to ensure the lift remains challenging yet doable.

Using lifting straps for barbell rows is highly recommended to avoid grip fatigue and maintain focus on back engagement. While it might seem tempting to rely solely on grip strength, straps allow for a harder back set and the use of more weight. Belts can also be worn for additional support, emphasizing the lift's goal to be as heavy as possible while maintaining proper form.

For those at the late novice stage of lifting, alternating barbell rows with deadlifts can be an effective strategy. An example weekly schedule could include power cleans on Monday, deadlifts on Wednesday, and barbell rows on Friday. The key is to keep pushing the weight up, but not to stress if the exact number of reps isn't met every time. Adjusting the sets and reps, such as shifting to four sets of four when necessary, can help continue progression without compromising form.

The barbell row is a powerful tool in any lifter's arsenal for building a strong and muscular back. By focusing on proper form, starting with manageable weights, and progressively challenging yourself, you can integrate this effective lift into your routine. Remember, the goal is not just to lift heavy but to do so in a way that maximizes muscle engagement and overall development. Happy lifting, and here's to building a back like Arnold's—well, almost!If you found this guide helpful, don't forget to like and subscribe for more training tips and insights. See you next time!