Here are the best **row exercises** (rowing movements) for building a strong, thick back, rear shoulders, and biceps. I've grouped them by equipment and difficulty:
### Barbell Rows 1. **Pendlay Row – Explosive, strict form from the floor 2. **Bent-Over Barbell Row** (overhand or underhand grip) – Classic mass builder 3. **Yates Row** – More upright (45°), less lower back stress 4. **T-Bar Row** (with landmine or dedicated station)
### Dumbbell & Single-Arm Rows 5. **Single-Arm Dumbbell Row** (hand on bench) – Most popular unilateral row 6. **Kroc Row** – High-rep, loose form, heavy dumbbell (named after Matt Kroczaleski) 7. **Chest-Supported Dumbbell Row** – Eliminates cheating, great for upper back 8. **Incline Bench Dumbbell Row** (face-down on incline) – Strict, no momentum
### Bodyweight & Specialty Rows 13. **Inverted Row** (TRX, bar in rack, or rings) – Great bodyweight option 14. **Seal Row** (lying face-down on elevated bench) – Zero momentum, pure back 15. **Helms Row** (chest-supported T-bar with exaggerated stretch) 16. **Batwing Row** (iso-hold one side while rowing the other – great for traps/rhomboids)
### Quick Recommendations by Goal - Overall back thickness → Bent-over barbell row or Pendlay row - Upper back & rear delts → Chest-supported row or face pulls - Unilateral strength balance → Single-arm DB row or Meadows row - No equipment → Inverted rows (use a table edge or TRX) - Avoid lower back fatigue → Chest-supported, seal, or seated cable rows
Form tip: Always initiate the pull by driving your elbow back (think “elbow to hip pocket”), keep core braced, and get a full stretch at the bottom without rounding your back.
Which ones do you have access to at your gym/home, and what’s your main goal (size, strength, posture)? I can give you a mini program.
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