Rows Revisited: How To NOT Waste Your Time

For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com In this video, I talk about how to get the most out of rows. In previous videos I have discussed the unique technical considerations of rows, and how if misapplied, they can lead to an inefficient use of time and training. Once again, rows have a uniquely steep strength curve which makes them a less useful exercise for pure pulling “strength”. They also have a reduced ROM for the lats, concentrating on the shortened position, likely diminishing the stimulation the lats in terms of hypertrophy. None of this is to say they won’t do anything for the lats, but just that vertical pulls can be loaded to higher intensities AND move these muscles through more ROM (there is also research suggesting they train biceps better than rows). This makes the pull up/chin up and ideal exercise for maximize general user body pulling strength and lat development. However, rows are amazing for developing scap retraction strength. However, due to the strength curve, they need to be loaded appropriately; not so heavy that the strength curve prohibits good scap retraction. There is certainly a case to be made for things like tuck lever rows, that have a small ROM and minimal scap retraction, but as a tool these are likely most useful for skill specific strength in front levers. As a general strength/muscle builder, there are much more efficient options.