Duration 3:17

Are Bodyweight Rows Enough to Build Your Back and Biceps

by RedDeltaProject

72 660 watched

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2.3 K

Published 25 May 2020

Sample Bodyweight Routine: Warm-up Arm circles 10 reps forward and backward Standing scapular retraction and protraction 20 reps 4 rounds of: Isometric row at the top position for 15s bodyweight rows 15 reps at fast tempo Single-arm rows 6/side rest 45s (adjust the angle of your body to change resistance for each exercise as needed) NOSSK TWin trainer: http://bit.ly/33nlhKq

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Back and biceps

Building biceps

Bodyweight rows

Calisthenics

Bodyweight row workout

Australian rows exercise

Australian rows at home

Back and biceps calisthenics workout

Back and biceps calisthenics

Calisthenics back and biceps workout beginner

Beginner calisthenics

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Comments - 211

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@trevbarlow97194 years ago Did pullups, got impingement. When i recovered the idea of doing any overhead work freaked me out, do i swapped pullups for weighted bw rows for 9 months. . ...Expand 29
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@LeeDowningKeat4 years ago A massive fan of the inverted row. Such an underrated and under utilised exercise that isnt just meant for helping you get to your first pull up. Horizontal p . ...Expand 85
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@cheepchoop64024 years ago Every single question about does exercise x build muscle is invalid and those asking clearly don' t understand the way muscle is built. Muscle is not . ...Expand 142
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@wild_orca14144 years ago Furthermore you can hit rear delts to a great degree, using only bodyweight progressions. 13
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@MiguelAngel-wr3th4 years ago Rows are king! Ive recently been focusing on barbell rows since high volume pull ups are starting to hurt my shoulder and ive feel my back far better rowing than doing pull ups. 21
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@glynhannaford73323 years ago Thanks bud. I don' t have access to a pull up facility so reverted to body weight rows. They certainly feel beneficial but it' s nice to hear from an expert that they definitely are. 8
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@thomashuffcutt94144 years ago I found myself in the calisthenics rut earlier in the year. You and others helped me escape. 8
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@therealphoenixflyz4 years ago I' ve been doing a lot more rows lately as i build up my back for pull ups. 41
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@alperenozen75824 years ago Actually emg activity datas from universities that publish academic papers about exercises show that inverted row much more activate both biceps and lats . ...Expand 7
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@travis34304 years ago I have a shoulder injury aggravated by pull ups especially. I use a combination of pull-ups rows, barbell rows to get good results without injury. 8
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@bekabeka714 years ago Callisthenics is the way to grow. Without getting injury. 22
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@elreydelmundo1343last year Bodyweight rows were a gamechanger for me. I' m a bigger guy, at 240lbs with a muscular build, but back had always been my weaker point and pullups . ...Expand 2
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@checkitoutguys14 years ago Short answer: yes.
but with correct form, isometric hold 1-2s and controlled release. 10
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@manbeast222none4last year I do both the pullup and inverted rows. I had shoulder impingement in both shoulders so i stayed away from the bench press and pullups. One of my shoulders . ...Expand
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@stephenmorton67324 years ago Thank you for bringing the nossk twin trainer to my attention! A fraction of the cost of the trx and exactly what i have been looking for! 1
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@ZxcGin4 years ago As brilliant as always, thanks for your advice and research. 1
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@vishifishi014 years ago One tip i' ve found to improve rows is: sit on the floor, grab onto your suspension trainer of choice, then screw your shoulders down and back, activating . ...Expand 4
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@ryanhookstra96854 years ago Great video matt, i love your content!
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@OoohAaah66034 years ago Fantastic, i was just wondering how to get some variety back in my back routine then this comes up. 1
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@Lance546894 years ago I think rows are important and also not enough. In addition to back strength, rows are important for working on scapular retraction, something under developed . ...Expand 16
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@Thejoeordinary14 years ago Would seem to me that the bodyweight row is more complementary to the push-up as it appears to work the opposing muscles in the reverse motion leading . ...Expand 6
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@kcmacdonald4 years ago Rope climb, uneven + mantle + mixed grip (chin to underhand side) ring pull-ups, 1h and 2h rows on the rope and the rings, tuck lever rows and " upside down dip" pullups.
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@Jonnygurudesigns3 years ago I have serious shoulder issues. This is my saving grace.
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@XTheSpartanX72 years ago I like doing rack chins with rings instead of pull-ups. Also inverted rows are absolutely king!
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@DamonMedekMusic10 months ago Inverted rows really help to counteract the negatives of sitting a lot. The whole backline is turned out to keep your body straight, and engaged to pull you up.
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@papasitoman4 years ago I love bodyweight rows; i really feel it more in the biceps and forearms compared to pullups. 15
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@carven2004eca4 years ago I prefer to do clutch curls parallel to the floor. I call those " bicep rows" since you are rowing but with your biceps. Imo that' s the best . ...Expand 1
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@Midtierman4 years ago You know i keep getting vince ads on these videos. 5
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@MyNameBaboo4 years ago What i find funny personally, is that people ask if it' s a viable exercise or if it' s a good exercise, when they can' t even do a single rep. 61
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@thewanderingstruggler86013 years ago I incorporate bodyweight rows into my workout, along with crunchdips with full range of motion to really feel the deltoids raise above my traps and neck i also love doing back levers, they always pop my back if i have any back issues and help develop my lower back as well as my entire back.
chin-ups with knee tucks into the chest and kicks to the left and right help develop the core and obliques especially.
i love calisthenics, and i can attest it will make you stronger and bigger. If people complain about not building muscle, then theyve either plateaued and need to move onto weighted calisthenics; or they need to move onto the hard stuff (rings)
also, its still good to mix it up and incorporate weightlifting with good form as well!. ...Expand 5
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@miniroll322 years ago Perfect form builds strength, strength builds muscle hypertrophy.
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@BD90..4 years ago Chin ups don' t do much for my biceps because it is better suited to being a compound exercise. Ring curls are ok for isolating them. Or maybe holding . ...Expand
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@NedimMalik3 years ago I feel its easier for me to focus on lats while doing ring rows compared to pull ups or chin ups (i always feel it in my biceps) 1
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@woodlandbiker4 years ago The single best exercise i found for biceps is the pelican curl. Rows i think are essential even if you can do pull ups. Both exercises effect the back in a different way. 2
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@prestontatum90434 years ago Literally, ive been debating this the past hour. I get more lat action in my rows. The only thing i get in pull ups or lat pull downs is teres major and minor. 6
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@masterjack82224 years ago Hellothanks to you ive added rings row exercice in my routine. I always did some kind of workout in my life but ive never spent time doing row.
its been two month now that ive added rows and ive noticed that it takes a long time recovering from a row session. Around 1. 5 week. Is it normal since ive never worked on rowing before and should i expect many more months being sore around the back of my armpits.
also im trying to understand which muscle should i target to press and release after a session. I was thinking about teres minor/major but im definitly not sure.
thank you for your outstanding work, your videos helped me in so many ways. ...Expand
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@goodyeoman45343 years ago I plateaud at about 10-12 bodyweight rows (feet on a box) it' s a bit awkward putting weights on the chest, and i don' t have anything to strap bands onto - so i' ve started with one-arm eccentric rows.
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@anthonyromayo62964 years ago I suck at pull ups. Recently i' ve gotten back into flex arm holds, and negative chins. I' ve never experienced nothing like this for biceps. I have . ...Expand
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@greganderson71692 years ago Let' s put this another way. The legendary steve reeves did only dumbbell and pulley rows, avoiding the barbell and t bar rows. Is there good reason . ...Expand
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@danhope772 years ago Nice! Can i do pull-ups with the twin trainer as i would do withi weigh 70 kg, would they be strong enough?
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@dustinrudzavice36383 years ago When i started doing rows. Even after years ofboom pulling strength exploded. 1
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@shawncochran24104 years ago Great info and video matt. I' m wondering if you can recommend a good pull up tower (that i can move around a bit) to use in my garage to use my grind . ...Expand
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@davidramsay64613 years ago Personally, i nowadays, prefer the rows. Pull ups, were hurting my arm tendons, plus i platue, with pull ups, very easily. Although, i keep the pull up . ...Expand 1
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@rayvincyful14 years ago Bodyweight rows are great compared to free weights if you have spine issues like bulging disc and sciatica. You can load the fuck up as much as you want (without needing a gym) with bodyweight rows and you'll be fine, but good luck rowing a 155lb barbell.
On the other hand if you don't have spine problems or got rid of them, free weights have added benefit of strengthening the erector muscles in the back.
Nice tan .. ...Expand 1
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@wb18474 years ago Matt, if you get in a rowing position and let ur hips go down, you' ll put yourself in a hybridposition, which is closer to pull ups.
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@ourclarioncalllast year Question:
is there less chance of shoulder injury doing rows instead of pull-ups?
thanks.
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@JapanJerry4 years ago Good article, matt.
always had probs withno real prob strengthwise, but i have lower back issues that magnify when i' ve done them. Strangely, straight leg deadlifts and good morning type exercises are the only real things that help stabilise and help my lower back and hips.
rows, whether with rings or trx type apparatus are my choice for back, rear delts and biceps. In the past, i did bent over rows with a barbell. Long live the rows!
cheers. ...Expand 1
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@thaik56last year Bent vs straight legs, which is one is better?
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@wholelifeelements99863 years ago Of course they are. Every exercise can build muscle depending on how it is executed and how it is programmed.
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@MikeDG004 years ago For those who still find bodyweight row to be unstimulating, let' s switch it up. Preferably do this on rings or straps. Do archer rows, but instead . ...Expand 6
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@DivineAtheistWannabe4 years ago Front lever rows
yes, it' s effective. 1
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@ronnier53494 years ago I think rows are more practical, as i rarely have to pull anything from overhead in my day to day activities. Pulling something or someone toward me from . ...Expand 2
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@TheClassicLamblast year Does the inverted row hit rhomboids and traps?
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@vladislavjakovljevic35774 years ago I have noticed even before that you often make more than one video on many topics, or questions, matt. This is one of those, because you already made at . ...Expand 2
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@zzfharmon4 years ago Matt, do you do weekly lives, or was last week a once off?
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@MrDeefers4 years ago Hi matt, i' m working on a leg move at the moment but still tweaking it, that might suit your micro work out videos.
so it' s a on one leg, what do you think? Possible to do a video on a version of this?
(oh, nice tan lines on the arms by the way ). ...Expand
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@jekabsd3 years ago I incorporate bodyweight rows in my calisthenics training, but personally i dont really get this exercise. It rarely stimulates my muscles ( read: i dont feel them working ) i cant get over the 8-10 strict rows.
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@e.e.85894 years ago I did a lot of rows while i had some elbow tendonitis, because it was the only pulling movement i could do. But i there wasnt a lot carryover to my pullups. . ...Expand 3
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@ArcherSmith664 years ago Great advise as always! What is the exact name of the harness you use to add weight on your back? 1
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@marcos84354 years ago In pullups you use the pecs, teres mayor andthose muscles ar internal rotators that may cause injuries un time, i think that the row better and safier, because pecs and subescapularis are out of ecuation, but te lats, the romboids, traps and posterior deoltoid works a lot. Sory about my inglish, im from argentina. Saludos. ...Expand 2
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@m.sakai_yt3 years ago I don' t have any dips bar at home. Or i got any railing here in my neighbor. However i' ve been doing bent over rows or horizontal rows with resistance . ...Expand
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@ubcroel40224 years ago Australian pullups serve same purpose as bodyweight rows? 1
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@calebdahl4 years ago what and where did you get that harness, been looking for something like that for weighted pushups
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@awesomebroke4 years ago I' ve been doing inverted row, my shoulder always making crack noises whenever i use.
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@caioramalho223 years ago I' ve been on elbow pain for some months and decided to switch the pull up for the archer row as the main pulling exercise, on a 5x5 fashion. Couldn' t would the archer row be a more feasable exercise because the feet on the floor relieves some tension from your elbows as when your whole bodyweight is suspended for the pull ups?. ...Expand
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@edge32204 years ago My neck muscles are crap because anything horizontal in suspension training kicks their ass.
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@keelobrown49913 years ago Bodyweight rows rarely work anything but my forearms. Its weird, no matter how hard the variation i try is i feel hardly anything in my back muscles. But . ...Expand 1
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@Melodixx-productions3 years ago My feet slip when doing any sort of inverted row, should i bend my legs instead of keeping them straight?
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@tntexplosive83364 years ago Can you give us a link to that vest? I cant find it.
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@STBRetired14 years ago Okay, i checked. The wordsandare legit words. He knows what he' s talking about. Let me add that the They don' t care if the resistance is in the form of bands, weights or bodyweight. Do enough reps and strain hard enough and the body will adapt and grow in size and strength. ...Expand
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@kostar5003 years ago Why not? Done with pause reps n tons of volume more gains.
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@andreleitedasilva87084 years ago Can anyone tell me how many inverted rows to one need to do before being capable of doing 1 pull-ups?
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@jameswoods63854 years ago Hey matt, i meant are hill sprints, stair sprints or anything with an incline more bang for your buck rather than just running sprints on flat ground? 3
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@CMHead4 years ago Is the kensui vest any good? Considering getting one but they are expensive. 4
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@timothyjrosser13 years ago Does anyone else get neck pain with rows? I am fine with chins / pullups- its just rows; any training set up points?
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@2_5724 years ago Do i necessarily need those bands or just my bodyweight and bars?
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@seanking61844 years ago Truth be told, i actually prefer inverted row variations to pull up variations and this is coming from someone who can do 18-20 chin ups.
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@SharmanLtd4 years ago Anyone know what that plate loaded weight vest is called please?
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@obaolori4 years ago Bodyweight is unbeatable if you want an easy way to add intensity to your workouts.
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@jorgebonilla86943 years ago For some reason, i dont feel my back during rows: /.
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@skadiman2824 years ago Idk if rows are enough to build biceps and back, but theyre definitely to build the rear delts.
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@rayvincyful14 years ago Guys, try the behind the neck chin up. It' s a bicep killer. It' s not dangerous as you might think because it' s behind the neck. Our arms are still in scapular plane unlike behind the neck pullups.
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@MotorcycleMan792 years ago Also, it' s not body weight rows if you are adding vests with plates.
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@wb18474 years ago you have the sexiest pull up form Matt,
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@Oi-mj6dv3 years ago I do not get it. Why wouldnt you do horizontal pulling along vertical. Would you do only bench press and not any sort of vertical push? Would you only . ...Expand