No, the weight you row should be similar to the weight you bench.
If this seems impossible you might want to drop those deadlifts you think are making your back “elite” and start actually training your back with some volume.
how much do you squat and dead? the reason people don't do bent over rows is because they already doing squats, deads, cleans etc. and often working a labor job outside the gym as as well. your back is going to be constantly fried so why would you want to fry it even more and zap your recovery even more, instead of just a chest supported machine row? this is what most actual strength athletes do. so how much do you squat and dead?
low back recovers very fast, same as abs
cheat barbell rows for 10x12 massively improved my deadlift
strict chest supported rows are just castrated pulldowns
…I do pause reps at 315. Literally a bent over static position for the lower back. Listen man I really don’t think there’s any hope for you, enjoy your life of weakness ig
Without straps, 225 for 10 x
With straps I can row 295 with good form for 3 x reps.
ITT: Upright rowers and full body quarter rom swingers
The barbell row is a terrible way to row. Machines or even dumbbells are a much much better way of doing this movement without putting so much emphasis on hamstring strength and mobility.
The reason Dorian Yates modified it is because he recognized that it's only good for hitting the upper back, so he optimized the movement for that and it contributed to him building the best back of all time.
I do the hammer strength low row for my upper back with supinated grip. It just doesn’t make sense to do a lift for your upper back that is contingent upon your lower back being strong enough and not getting tired
My back days consist of >A >4x8 pull-ups, 45lb added >3x8-10 hammer strength horizontal rows >3x10-12 hammer strength low row >3x8-10 close grip pull downs
Workout B is the same except I pyramid weighted pull-ups 25/35/45/35/25 AMRAP. Great results so far.. my lower back has two herniated discs so I have to keep that in mind, no deadlifts just SLDL as a hammy assistance
Ronnie Coleman and Dorian Yates swore by heavy barbell rows and they had the best back development ever, imagine being so stupid you can't recognize the value in the perfect opposite of the bench press.
Coleman had multiple spine injuries specifically from doing rows. If he never did bent rows, he wouldn't be crippled now.. And Yates tore his bicep doing them + didn't do anything else that stressed his erectors like squats or pulls.
Coleman had multiple spine injuries specifically from doing rows. If he never did bent rows, he wouldn't be crippled now.. And Yates tore his bicep doing them + didn't do anything else that stressed his erectors like squats or pulls.
>it was because of the rows >not the constant squatting and deadlifting of 800 pounds
It was specifically from rows. He's talked about it. He fricked up his spine multiple times after doing heavy rows. And then he got fricked up worse from bad surgeries.
I just got 6 reps of 80kg today. The hardest part is to stabilize while letting your shoulders protract all the way for a nice stretch. I see so many people who skip this part entirely and essentially just do a row/shrug hybrid with tons of momentum.
mind muscle connection, the mind is incredibly powerful. I find it best to think of it this way, imagine a shark with a fin, where would it hold tension in its body?
9 months ago
Anonymous
What the frick are you talking about anon, do you smell burnt toast?
9 months ago
Anonymous
just answer the question
9 months ago
Anonymous
>Did you stop molesting children >just answer the question
Some questions do not warrant an answer, as it implies an agreement to the question's premise
9 months ago
Anonymous
your loss newbie
9 months ago
Anonymous
Black person the muscle you mentioned is responsible for keeping the back straight. If you're seriously isolating it then you must be autistic or moronic.your terrible analogy does not change the fact that whether you row single-hand or with a barbell you use multiple muscles and it is not possible to isolate any as long as you keep using the movement pattern of a horizontal pull.
9 months ago
Anonymous
If you'd have answered the question we would have got to the point but you're missing it completely. Calm down you do not have to finish the conversation if you do not want to. It's more complicated than you'd think but it's very easily explained
9 months ago
Anonymous
The shark would hold the tension in the muscle that acts against the force that affects it. The fin is only a rhetorical tool for you to make me think about the back muscles.
9 months ago
Anonymous
Precisely, it would hold its tension in the fin.
now apply this logic to gorilla curls or whatever moronic kettlebell shit that other guy was posting earlier. Apply the same logic to all your lifts and thrive
good day
9 months ago
Anonymous
I hope you don't work a job that puts you or anyone around you in any danger
It blows my mind that some people have lower backs which are the limiting factor for their bent over rows. Truly this is a board of dyels.
Anyway objectively the best way to do bent over rows is to pre fatigue the muscles first, so I usually do chin ups to failure (this typically occurs at rep 19-21) and then after a brief rest superset pendlay rows (gods favorite row). Currently doing 185 lbs for 8. I consider this a compound set, so I do the above three times as a warm up before getting into cable rows, machine rows, and bicep curls.
No man, you don’t get it. When I row my upper back fails. I literally can’t pull the barbell up to my chest anymore, however I could just let it hang there, being supported by my lower back, for far longer afterwards if I wanted to. If my lower back can handle pause rep deadlifts at 315 what makes you think it couldn’t handle rows at 250 or even 285?You just have a weak lower back man, I do not.
Because you aren’t holding a static partially bent over position with deadlifts you moron lmao holy shit.
Your erectors are bigger than your lats and traps?
9 months ago
Anonymous
…I do pause reps at 315. Literally a bent over static position for the lower back. Listen man I really don’t think there’s any hope for you, enjoy your life of weakness ig
9 months ago
Anonymous
wow pause reps at 315? lol you can't row 285 you fricking moron.
9 months ago
Anonymous
>pulling a barbell to your chest, putting immense stress on your lower back as you jerk the weight around is the same as a slow controlled pull
Kek whatever man. Have fun with your homosexual ass lift
…I do pause reps at 315. Literally a bent over static position for the lower back. Listen man I really don’t think there’s any hope for you, enjoy your life of weakness ig
Speak for yourself dyel. I deadlift 405 for reps, beltless. My lower back is like braided steel, sorry that you’re weak
you're moronic. There's a reason people can memelift barbell shrug 600 lb and rack pull 800 lb while being DYEL. The upper back is by far the strongest part of the back. I barbell row 275-305 clean for reps. Like I can do 225 strict, pause, while holding a conversation with somebody, for 15-20 reps before my LOW BACK fatigues.
>I do pause reps at 315
you literally could not do a single clean row with even 185 lb given a 315 deadlift is obtainable within 3 months of training. I have no idea what you're talking about.
I lift 2/3/4/5 for 5 reps, and am on gear so I guarantee I have more empirical evidence than you. The low back is the limiter. When it gets fatigued it gets harder and harder to brace, and when you're rowing heavy, a weak brace makes the weight seem heavier and heavier, so it basically forces you to stop
how much do you squat and dead? the reason people don't do bent over rows is because they already doing squats, deads, cleans etc. and often working a labor job outside the gym as as well. your back is going to be constantly fried so why would you want to fry it even more and zap your recovery even more, instead of just a chest supported machine row? this is what most actual strength athletes do. so how much do you squat and dead?
This. >But you can't load them! >But they're hard to set up!
Bullshit, I have zero issues setting these up. Put your feet on a bench or any sort of box and use rings (or those TRX things no one ever uses). Like Joel Sneedman is doing here. If you program them after weighted rings pull ups or dips (both god tier exercises) there's no extra set up. You just need to secure the weight a bit higher (like picrel) instead of letting it hang low by your knees. Stuffing a sweatshirt or towel on top of your groin helps too as the chain is going to press on that area.
3 plates for 10 iirc, it's bs. seal row is the only valid row. it is what really should match bench. get filtered.
nice for cardio/pump but you can't really load them heavy without a crazy high setup with a belt. putting the plates on your belly only adds like half the weight the rest goes into your legs and it's a pain to balance stacks of plates there. may have to go one handed for strength work.
>not the yates or pendlay, but the bent over barbell row
I dont feel like looking all these variations up so please anyone feel free to explain but based on OP's pic i do 145 to 185 for reps....im not top tier IST though
...side note i do enjoy this lift but as soon as i go heavy on it i feel like my form goes to shit
I got to 2pl8 5x5 and stopped doing rows all together, they are the least comfy exercise and since I’m doing chin-ups, pull-ups, shrugs, and deadlifts I’m sure I’m fine as far as back goes
I thought I could do like 190 lbs but I also recently discovered that my form is fricking awful and doing these properly is a lot harder than you think. Its really easy to cheat
Depends entirely on how much you weigh, if you're a manlet that weighs 140lbs doing 165lbs for big volume is not DYEL but if you're a 250lb fatass its b***h weight for you
with the bar? 50kg on each side. With the cable? max out the machine. I dont understand, but I love doing rows. My favorite exercise is rows. My back can lift anything.
"Hey anon, can you help me carry this to the other warehouse/office/room?" >ally oop
"Oh wow, you're crazy man! You can lift that all by yourself?"
"Son, can you help me take this jeavy machinery upstairs?" >ally oop
"Thats my boy, strength of a bull!"
If you dont have a strong back, your life aint worth a hunk of shit.
This Anon here
Today I tried Pendlay rows. It was a deep stretch for me, got my hamstrings really tight. Played around with my back position but I think I went too heavy and felt stain on my lower back. Wasnt sure if I needed to anterior tilt my hip to stretch my glutes or tuck them. When I lowered weight and really dug my feet down it felt better. Only did 25lb on each side.
Thats kind of what Im dealing with is deciding if something like this is worth it. Trying to not hurt my back is a whole workout in itself and it seems to not be worth it because no I dont do sports, just want to be healthy and have some muscle. On the other hand I do want a strong core, including a strong low back.
70KG
40kg
155lbs for 8 reps last time I did it
Comfy. 165LBS for 8 yesterday, a PR for me.
WAGMI
305 lb for 5
You should be able to row the same as you bench
>You should be able to row the same as you bench
i think the original meaning of that is row as much as (as in as often) as you bench, so dont feel bad brother
No, the weight you row should be similar to the weight you bench.
If this seems impossible you might want to drop those deadlifts you think are making your back “elite” and start actually training your back with some volume.
nah my row and bench are nearly equal, and i dont deadlift. although i am wondering about my back routine if you dont mind giving me some advice:
i do:
barbell row variation 1
weighted pull ups
barbell row variation 2
bicep, forearm and sometimes lat iso work
too little volume? what should i include?
>too little volume?
depends how many sets/reps you have for each, but overall it looks good, especially the pullups
its bullshit if ur doing proper form on the rows. Only way to do it is by neglecting ur bench
0, because pendlay > 45 degree meme row
Yes
And the form should be a proper inversion of the bench press, hence
>0, because pendlay > 45 degree meme row
based
checked
idk probably 160kg for 1
i guarantee you're doing it wrong
low back recovers very fast, same as abs
cheat barbell rows for 10x12 massively improved my deadlift
strict chest supported rows are just castrated pulldowns
I noticed you responded to that post but refused to post your squat and dead numbers. That says it all.
85kg, barbell not included.
Get out of here. The vast majority of people will be able to add a lot more weight to their rows before slowing down/stalling compared to bench
cuz they're fricking cheating the movement
ITT: Upright rowers and full body quarter rom swingers
>bench the same as row
>can pendlay row 275x8, 315x3
>can bench 225x5
lol, wish i could bench even close to my rows
yeah my rows matches my bench, 225 x 5.
It's cool but why do this when pull-ups exist
180x8
Its easy
What a shit movement lol nobody with a good back does these
shut up gay
Barbell row betas BTFO'd by those digits
Digits of truth
Checked and you are correct
The barbell row is a terrible way to row. Machines or even dumbbells are a much much better way of doing this movement without putting so much emphasis on hamstring strength and mobility.
The reason Dorian Yates modified it is because he recognized that it's only good for hitting the upper back, so he optimized the movement for that and it contributed to him building the best back of all time.
I do the hammer strength low row for my upper back with supinated grip. It just doesn’t make sense to do a lift for your upper back that is contingent upon your lower back being strong enough and not getting tired
Do Dorian rows to hit that movement and do Hammer Strength rows for a perpendicular movement
My back days consist of
>A
>4x8 pull-ups, 45lb added
>3x8-10 hammer strength horizontal rows
>3x10-12 hammer strength low row
>3x8-10 close grip pull downs
Workout B is the same except I pyramid weighted pull-ups 25/35/45/35/25 AMRAP. Great results so far.. my lower back has two herniated discs so I have to keep that in mind, no deadlifts just SLDL as a hammy assistance
I look just like that
even most strength athletes don't do bent over barbell rows. that should tell you something.
shut the frick up homosexual
>t. rows 90kgx10
you just confirmed that rows are useless
Good back. Do something that targets lower lats
thank you lads
post back loudmouths
You are like baby.
Why even post this when you get obviously mogged by the other guy?
>wider
>fuller
>bigger traps
>bigger lats
He’s leaner and posing differently?
Posted here
>I look better because I'm fatter
Cope. Maybe try doing rows and you might get a decent back.
If by decent you mean smaller lats and traps then yeah that would be the way to do it 🙂
By decent, I mean capable of lifting heavier objects so that certain exercises don't trigger you so much.
delusional fatso
COPE
O
P
E
you hold your phone like an autist
Thank you
HAHAHA this person unironically thinks they look better than
this is why I never take the people who spam post body then talk shit seriously
Your back sucks
Your back is amzing anon
cute twink
thank you uwu
4 sets
how many series?
the width of a malnourished african girl
You're probably using too heavy weight anon. You've got a nice back, but not nearly big enough to row 90kg for 10 clean reps.
You're around 77kg 5'11 right?
Checked, digits speak for themselves. Bent rows are inferior to chest supported rows and DB rows in every conceivable way
Ronnie Coleman and Dorian Yates swore by heavy barbell rows and they had the best back development ever, imagine being so stupid you can't recognize the value in the perfect opposite of the bench press.
I do exactly this
Coleman had multiple spine injuries specifically from doing rows. If he never did bent rows, he wouldn't be crippled now.. And Yates tore his bicep doing them + didn't do anything else that stressed his erectors like squats or pulls.
Such a stupid argument, you don't need to lift as heavy as a world class competitor did for back gains
Checked but post back
>it was because of the rows
>not the constant squatting and deadlifting of 800 pounds
It was specifically from rows. He's talked about it. He fricked up his spine multiple times after doing heavy rows. And then he got fricked up worse from bad surgeries.
I did them religiously as a beginner and my back was then and is to this day my strong point so idk
how did you program them?
I do 100 pounds until failure like a good mentzer man.
I just got 6 reps of 80kg today. The hardest part is to stabilize while letting your shoulders protract all the way for a nice stretch. I see so many people who skip this part entirely and essentially just do a row/shrug hybrid with tons of momentum.
I prefer the dumbell version, it feels harder to me.
Tried it once, got to 40kg 5 reps.
I wanna do it again as I'm tired of lat pulldowns, but idk how to fit it into my 531 routine as it's composed of bench squat DL OHP.
Why isnt seated row just as good
doesn't hit your standing muscles
I don't, useless back exercise that doesn't even target the lats but more the lower back.
Use Gorilla Rows with KBs for better back activation same posture.
> Muh Isolation Exercise Bad.
Enjoy being a powershitter that sucks on fed israelite butthole.
How is that an isolation exercise??? Which muscle do you isolate???
You are isolating the back chain of either side of the body when activating the pull motion.
>Deadlift isolates the entire body
Do you not use the bicep?
no just the dorsii
How
mind muscle connection, the mind is incredibly powerful. I find it best to think of it this way, imagine a shark with a fin, where would it hold tension in its body?
What the frick are you talking about anon, do you smell burnt toast?
just answer the question
>Did you stop molesting children
>just answer the question
Some questions do not warrant an answer, as it implies an agreement to the question's premise
your loss newbie
Black person the muscle you mentioned is responsible for keeping the back straight. If you're seriously isolating it then you must be autistic or moronic.your terrible analogy does not change the fact that whether you row single-hand or with a barbell you use multiple muscles and it is not possible to isolate any as long as you keep using the movement pattern of a horizontal pull.
If you'd have answered the question we would have got to the point but you're missing it completely. Calm down you do not have to finish the conversation if you do not want to. It's more complicated than you'd think but it's very easily explained
The shark would hold the tension in the muscle that acts against the force that affects it. The fin is only a rhetorical tool for you to make me think about the back muscles.
Precisely, it would hold its tension in the fin.
now apply this logic to gorilla curls or whatever moronic kettlebell shit that other guy was posting earlier. Apply the same logic to all your lifts and thrive
good day
I hope you don't work a job that puts you or anyone around you in any danger
The longisimus dorsii
my upper back is always sore from rows. maybe youre not sitting back far enough into your glutes and hammies.
>absolutely zero weighted stretch
What a fricking meme. Do one arm dumbbell rows instead.
I wish my gym had t rows. I need a rustic men's only gym. Not gay btw
70kgs for about 5 reps
It blows my mind that some people have lower backs which are the limiting factor for their bent over rows. Truly this is a board of dyels.
Anyway objectively the best way to do bent over rows is to pre fatigue the muscles first, so I usually do chin ups to failure (this typically occurs at rep 19-21) and then after a brief rest superset pendlay rows (gods favorite row). Currently doing 185 lbs for 8. I consider this a compound set, so I do the above three times as a warm up before getting into cable rows, machine rows, and bicep curls.
Lower back IS the limiting factor in literally everybody. You could probably do 225 for 8 chest supported no problem
Speak for yourself dyel. I deadlift 405 for reps, beltless. My lower back is like braided steel, sorry that you’re weak
You’re too moronic to understand my point. You could row more of you take your lower back out of the equation
Wrong
K
No man, you don’t get it. When I row my upper back fails. I literally can’t pull the barbell up to my chest anymore, however I could just let it hang there, being supported by my lower back, for far longer afterwards if I wanted to. If my lower back can handle pause rep deadlifts at 315 what makes you think it couldn’t handle rows at 250 or even 285?You just have a weak lower back man, I do not.
Because you aren’t holding a static partially bent over position with deadlifts you moron lmao holy shit.
Your erectors are bigger than your lats and traps?
…I do pause reps at 315. Literally a bent over static position for the lower back. Listen man I really don’t think there’s any hope for you, enjoy your life of weakness ig
wow pause reps at 315? lol you can't row 285 you fricking moron.
>pulling a barbell to your chest, putting immense stress on your lower back as you jerk the weight around is the same as a slow controlled pull
Kek whatever man. Have fun with your homosexual ass lift
you're moronic. There's a reason people can memelift barbell shrug 600 lb and rack pull 800 lb while being DYEL. The upper back is by far the strongest part of the back. I barbell row 275-305 clean for reps. Like I can do 225 strict, pause, while holding a conversation with somebody, for 15-20 reps before my LOW BACK fatigues.
>I do pause reps at 315
you literally could not do a single clean row with even 185 lb given a 315 deadlift is obtainable within 3 months of training. I have no idea what you're talking about.
I lift 2/3/4/5 for 5 reps, and am on gear so I guarantee I have more empirical evidence than you. The low back is the limiter. When it gets fatigued it gets harder and harder to brace, and when you're rowing heavy, a weak brace makes the weight seem heavier and heavier, so it basically forces you to stop
BTFO
T
F
O
how much do you squat and dead? the reason people don't do bent over rows is because they already doing squats, deads, cleans etc. and often working a labor job outside the gym as as well. your back is going to be constantly fried so why would you want to fry it even more and zap your recovery even more, instead of just a chest supported machine row? this is what most actual strength athletes do. so how much do you squat and dead?
Inverted rows are the truth
overrated af
It’s like a regular barbell row but for DYELs because it’s half the weight
This.
>But you can't load them!
>But they're hard to set up!
Bullshit, I have zero issues setting these up. Put your feet on a bench or any sort of box and use rings (or those TRX things no one ever uses). Like Joel Sneedman is doing here. If you program them after weighted rings pull ups or dips (both god tier exercises) there's no extra set up. You just need to secure the weight a bit higher (like picrel) instead of letting it hang low by your knees. Stuffing a sweatshirt or towel on top of your groin helps too as the chain is going to press on that area.
3 plates for 10 iirc, it's bs. seal row is the only valid row. it is what really should match bench. get filtered.
nice for cardio/pump but you can't really load them heavy without a crazy high setup with a belt. putting the plates on your belly only adds like half the weight the rest goes into your legs and it's a pain to balance stacks of plates there. may have to go one handed for strength work.
>not the yates or pendlay, but the bent over barbell row
I dont feel like looking all these variations up so please anyone feel free to explain but based on OP's pic i do 145 to 185 for reps....im not top tier IST though
...side note i do enjoy this lift but as soon as i go heavy on it i feel like my form goes to shit
Ill add that 145 is for 15+20 multiple reps/ sets...id imagine i could pull 225 for reps but my form would go to shit quickly
255 lb
I do dumbbell rows, 25 each, 15 reps.
I prefer to rest it at the bottom mostly because of grip
155 for 3x8
What’s the difference between pendlay Yates and bent over? Every time I look it up it makes no sense. They all seem the same
Pendlay starts from the ground. Yates is like a barbell row but your back is more upright. Bent over is like OP.
Haven't done bent-over barbell rows in ages, but I can hit 275 for 5 Pendlay rows, so I guess it would be a little more than that for bent-over rows.
For 1 rep 110 kg total with the bar added.
In reps i dont know i was just playing.
Im natty and i dont train this movemwnt
I got to 2pl8 5x5 and stopped doing rows all together, they are the least comfy exercise and since I’m doing chin-ups, pull-ups, shrugs, and deadlifts I’m sure I’m fine as far as back goes
Hurts my lower back too much
100kg for 3x5. Feels good man.
Without straps, 225 for 10 x
With straps I can row 295 with good form for 3 x reps.
>not the pendlay
who cares?
0
It’s a shit movement adopted by this board like many other shit movements
I've heard that bent over rows are bad for your lower back
is it true? I have a slipped disc and don't want to frick it up further
They can be, yeah. If you have a slipped disk I wouldn't bother. Just do one arm db rows or good ol' seated cable rows
i barbell row 60kg for 15 reps. Going up to 65kg this week. Making gains
Today I did 4 sets of 8x90kg and it was straight after deadlifts
I thought I could do like 190 lbs but I also recently discovered that my form is fricking awful and doing these properly is a lot harder than you think. Its really easy to cheat
225lbs for 8 reps, is it good?
Yes
i did 5x12@165 lbs today
is this still dyel tier? i can do 200lbs for a few at most i believe
Depends entirely on how much you weigh, if you're a manlet that weighs 140lbs doing 165lbs for big volume is not DYEL but if you're a 250lb fatass its b***h weight for you
move aside dyels, this is the best row variation
Positioning yourself at the beginning is hard when you use big weights?
not at all unless you are a manlet with short arms
Put the weights on another bench instead of on the ground before starting
45lbs not including the weight plates
ass mogging with rows >>>
with the bar? 50kg on each side. With the cable? max out the machine. I dont understand, but I love doing rows. My favorite exercise is rows. My back can lift anything.
"Hey anon, can you help me carry this to the other warehouse/office/room?"
>ally oop
"Oh wow, you're crazy man! You can lift that all by yourself?"
"Son, can you help me take this jeavy machinery upstairs?"
>ally oop
"Thats my boy, strength of a bull!"
If you dont have a strong back, your life aint worth a hunk of shit.
Most i've done is 315x8. I could probably do 300 for a few now.
garbage movement which is almost impossible to not cheat and puts excessive strain on the spine and bicep tendon
what do you do for back
pullover machine
machine high row
neutral grip pulldowns
seated cable rows
>almost impossible to not cheat
You just have a weak back and core, you moron.
I use the full stack on seated rows for sets of 15 so I don't think so
There is something deficient with you if you're not able to do barbell bent-over rows or Pendlay rows properly. Also, full stack is meaningless.
46kg x 10
Why would I do a barbell row instead of Pendlay row?
flexibility isnt good enough?
Bigger number I guess? idk OP is kind of a moron.
230 for 6-8 depending how I feel that day.
I did 175 lbs for 12 reps recently
I do them twice a week
Idk which version of "how much" you asked for so there's both
how do you tall people do pendlay rows? my back cant reach that far while also staying straight
Be more flexible.
so pendlays are a manlet lift?
No. Are you moronic?
This Anon here
Today I tried Pendlay rows. It was a deep stretch for me, got my hamstrings really tight. Played around with my back position but I think I went too heavy and felt stain on my lower back. Wasnt sure if I needed to anterior tilt my hip to stretch my glutes or tuck them. When I lowered weight and really dug my feet down it felt better. Only did 25lb on each side.
Why do you want to do pendlay rows? If it isn't for a specific sport, I would just do seated rows or chest supported rows.
Thats kind of what Im dealing with is deciding if something like this is worth it. Trying to not hurt my back is a whole workout in itself and it seems to not be worth it because no I dont do sports, just want to be healthy and have some muscle. On the other hand I do want a strong core, including a strong low back.
one thing i was curious about, because i tried chest supported rows, is that I felt like I get more ROM out of barbell rows unsupported.
I hate any back or shoulder workout that isn't a machine, I have no balance doing anything, it sucks
Move aside nerds.
Feels awkward as frick without a neutral grip bar
Took way too long for someone to post this. Fricking brainlets on this board
60kg.
I do one-hand-rows
50kg if I ego lift
35kg with no momentum (I'm not sure about my form but, hey, I'm using what I want to grow)
i can yates row 2pl8s no problem
pendlay rows on the other side are a whole different beast, can barely use 140-150lbs
Same as the bench, 130kg 3x3
Idk I'm not a pussy I do deadlifts. There is ZERO reason to do these if you can deadlift.