Uploaded December 2023 | Updated September 2026, 2 weeks ago
This is a short taken from a longer video "Rows Revisited: How to NOT Waste Your Time". In that video, I discuss some of the technical considerations of the row which require us to train it a little differently than things like pull ups or chin ups. Rows are probably the best assistance exercise for the chest- to-bar pull up, BUT only if you use them to develop good scap retraction strength and control at end ROM. If you are training your rows in a way that leaves out this function, you are likely leaving a lot on the table in terms of strength gains and transferability to your chest-to-bar pull ups. Usually this necessitates training them with a lighter load than most might think. It's not that you can't train the row "heavy" or progress is long term, but you do not want your rate of progression to outpace your ability to maintain proper and beneficial movement mechanics.
This is a short taken from a longer video "Rows Revisited: How to NOT Waste Your Time". In that video, I discuss some of the technical considerations of the row which require us to train it a little differently than things like pull ups or chin ups. Rows are probably the best assistance exercise for the chest- to-bar pull up, BUT only if you use them to develop good scap retraction strength and control at end ROM. If you are training your rows in a way that leaves out this function, you are likely leaving a lot on the table in terms of strength gains and transferability to your chest-to-bar pull ups. Usually this necessitates training them with a lighter load than most might think. It's not that you can't train the row "heavy" or progress is long term, but you do not want your rate of progression to outpace your ability to maintain proper and beneficial movement mechanics.
