10

Between this post and the prior one asking for 5x5 squat help, I strongly recommend seeing a qualified personal trainer and also your Dr. for a physical prior to any more exercising. Based on your posts, you're overweight, out of shape and do not have a background in weightlifting: this is a combination that could get you SERIOUSLY injured. Stop, get a ...


7

In my opinion, the dumbbell bent over row is a superior exercise for the following reasons: Your body is better supported--making this more desirable if you have chronic back problems It builds your grip much better than the barbell variation It keeps the shoulders, elbows, etc. in a more natural position. Now, in order to perform the dumbbell row without ...


4

Octagonal plates interfere with proper strength training Octagonal plates have no reason to exist, and are actively counterproductive to working out properly. Octagonal or otherwise non-round plates make many fundamental barbell exercises from the floor--including cleans, snatches, and most importantly deadlifts--awkward. Upon putting plates down, the bar ...


3

The barbell row is a beast. It depends how you are executing them. Are you stretching the back when you let the barbell down? By that I mean you should use the full range of motion. I would recommend the following: try to maintain a near 90° angle with your torso let the arms fully extend and your shoulder blades too... use a grip-width as you would do a ...


3

1) It's safe, but you need to be a bit more careful about form/technique. You can pretend that there is an imaginary bar that keeps the dumb-bells at a constant distance apart as you do the exercise. 2a) Bent-over Row with dumb-bell Keeping good form is a little more difficult. You activate the secondary stabilizing muscle groups more (which is good). As ...


3

The barbell row really is a terrific exercise right up until (for me) you start going over your bodyweight. So if you're 180lb, having 180lb's of bar+plates tends to be pretty heavy primarily because you're probably already doing a lot of other lower back exercises. A big advantage to barbell lifts (vs bodyweight) is that you can incrementally change your ...


3

I wouldn't sweat the difference in weights you can do on one versus the other, there can be a lot of good reasons for that. The angles, range of motion, and muscle involvement all shift. On heavy barbell rows, despite your best efforts, your chest will drop a bit to meet the bar. On the lever machine, you can't get away with that. On a pure row, the weight ...


3

yes it does leave out the lower back, hips and hamstrings you use to help generate power resulting in far less weight used BUT... you get more stimulation on the target areas like the middle traps and lats no you have not Simply put if you want to gain lots of mass in your genral back then go with the pendaly or normal bent over rows but if you want to ...


2

I'll bet anything you have long arms and a fairly small chest. As a result, both the bench press and the row are a lot harder for you than for someone with shorter arms. Just set lower goals for those two movements, you'll never push/pull as much as a guy with T-Rex arms and a Donkey Kong chest.


2

I would also highly recommend to add chin-ups as an additional exercise. This will help with the lats development needed for both bench press and barbell rows and grip strength needed for deadlifts. The original Stronglifts 5x5 had chin ups after deadlifts and dips after barbell rows.


2

I will try to add additional information. Maybe these are not your cases, but it might help someone who has these problems and probably will allow you to think outside the box and will give an interesting direction to your thought. Do not think that everything goes down to reps, counting weight, eating right, etc. When you want to go to the max, you need to ...


2

The only real difference is that the Pendlay row is a stricter version of the bent-over row. Important: the assumption is that you are not doing what's referred to a "Yate's Row" where you body is at an angle to the ground instead of parallel with it. Main distinction: Bar returns to the floor every rep. (lifting from a dead stop)


2

It's easy to make the argument that a plate has only one requirement: to weigh a certain amount. However, round plates enable a range of exercises that are impractical with any weight that has straight edges. Any floor exercise: i.e. rows, deadlifts, cleans Any exercise that requires rolling: i.e. barbell ab rollouts The difference is significant enough ...


2

If you check out EXRX's muscle activation list on the bent-over barbell row, you'll note that the dozen or so muscles that make up the bicep and forearm are syngerists and dynamic stabilizers: not prime movers. So while your arms are certainly involved in the lift, they are hardly the prime movers. Even if you flip to an underhand grip on your barbell ...


2

"Glenn Pendlay said, all Barbell Rows should be Pendlay Rows because it’s more effective." Upper-back: You must pull your shoulder-blades back at the top to get the bar to your chest. This works your broadest back muscle that give you a v-shape: your lats ((latisimus dorsi). It also works your traps, rear shoulders and all the small muscles of your upper-...


1

Potentially gripping too wide, however if this does not cause any pain or discomfort it is likely not going to affect your wrists (but best to sort it out now). It could just be potentially your form but you would have to check this online. If you watch a form video you can see whether your form is similar and also see the wrists and grip.


1

Yes. It's possible to have big imbalances like this. Particularly as a beginner. There are a few reasons that can cause it. You're over compensating in some way on the stronger lift. In the case of the row, you could be hitching the bar up on each rep. In essence, "cheating" by creating momentum so you can get the bar up. You may not even be aware you're ...


1

Grip placement in any type of pulling exercise affects which muscles will be most activated. A breif overview of Grips : Supinated (palms up)- Biceps will have more activation Pronated (palms down) - Less Bicep activation, More focus on the Lats Neutral (palms facing each other) - A middle ground (also your best bet if the other grips are hurting your ...


1

No, there is a fundamental difference between the Pendlay row and the bent-over barbell row. Neither of which, if you execute proper form, put your shoulders in a position to impinge. The Pendlay Row has your torso, more or less, parallel with the ground and you pull the bar to your sternum (or just below) from the ground. You can pull a barbell to ...


1

If you watch the animation that you posted closely, I think you'll see two important adjustments to consider. First, make sure that the seat is correctly placed to target the lats. You'll notice in that animation that the top of the chest pad is at the top of the chest. That's a good guide for adjusting the seat. You don't want the seat too high or too ...


1

In case barbell rows are one of your main lifts for overall body strength reinforcing your weak links is always a good choice. When the barbell rows are seen as mere accessory lifts they are quite useless for various reason: Simple dumbbell rows allow for more shoulder freedom and more weight, above of that cheating on dumbbell rows is perfectly safe ...


1

I started today a new inverted row cycle by lowering one step the bar and trying 3x3 and failed. It is simply too hard. Going back by raising the bar a step and 3x15 makes not much sense, I think, since I am already able to do that I think the training variables you can control are intensity, volume, and muscles worked. Since increasing the intensity (and ...


1

Since upright rows stress the traps and the shoulders, I would switch to using barbell or dumbbell shrugs. Your shoulders won't get as much work, but, if done correctly, the traps should benefit. Additionally, either exercise should reduce any strain on your wrists.


1

I might be stating the obvious here, but a two dumbbell bent over row is safe as long as you don't drop the dumbbells on your feet! As long as you lift within your abilities, and use good technique you will be fine. Drop your pride and go light until you get the feel for it, and build from there. Go slow and pay attention to your toes! I find dumbbell ...


1

For other people experiencing this same issue who can't or don't want to receive help from a personal trainer - I was experiencing the same issue after squats - a sharp lower back pain that seemed to get worse if I drove for long periods of time or sat down at work all day. The thing that has helped me the most is stretching or rolling out my hip flexors ...


1

Upper lower imbalance It's actually quite common on stronglifts/starting strength/etc Few factors at play here. You are consistently doing a heavy lower body lift first every single workout. The first exercise you do in a workout when you're fresh will tend to be the most effective. For some that means that latter exercises progress slowly because they ...


1

@Joshua - I read your question, your updates, the response (I completely agree with Dave and Berin) and kept coming back to your #'s. It seems your out of balance between the different lifts and being 200lbs + the bench is far below where it should be - especially based on your systematic approach, focused diet, etc. What is missing from your information ...


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