How To Do Dumbbell Rows: Build a Thicker Back With Proper "Cheating"
Vložit
- čas přidán 14. 10. 2019
- In this video we're looking at proper technique on rows to maximize muscular development of the back while avoiding injury. We'll also consider why using cheating and momentum on certain rows makes biomechanical sense.
▹ My Fundamentals Hypertrophy Program: www.jeffnippard.com/programs/...
Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. Each episode takes ~30-40 hours to write, produce and edit. If you're learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 - $39.99)
‣ www.jeffnippard.com/programs
Watch my pendlay row video here:
• How To Build a Thick B...
Watch my video on training back width vs thickness (grips):
• How To Train Back WIDT...
Watch more Technique Tuesday videos:
• Technique Tuesday
-------------------------------
Check out what my amazing sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience.com/discount/jeff
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
▹ Body-Analyser Weight and Bodyfat % Scale
‣ vitagoods.com/jefffit
‣ Use the above link to save 60% off!
-------------------------------
Follow me on social media:
Instagram ‣ / jeffnippard
Facebook ‣ / jeffnippard
Twitter ‣ / jeffnippard
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
SOURCES:
www.ncbi.nlm.nih.gov/pmc/arti...
MASS Volume 3 Issue 9
‣
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsoulkelowna.com/
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's CZcams:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Zábava
I like the nerdy guy addition to the Team Jeff
He should be called, PC Jeff, as in Physical Culturist Jeff (the double entendre works.)
Me too! Tbh I see Nerd Jeff more at the gym than Bro Jefe
Didn't even recognize that it was him at first
Nerd Jeff’s fit is kinda 🔥, not gonna lie
I was just thinking the same!
Yes!
The blue power ranger shirt and glasses killed me
The glasses tho lmao
Crocs on point
Lol jeff starting to bring a whole wardrobe to the gym
And steroids
Frank Smith he’s very short so he can fill out his frame very easily compared to a larger man where it’s harder
Im Blind and he’s been lifting a long time
@@imblind7861 lol. Ok .......
Im Blind dumbest logic ever
I love having Nerd Jeff and Bro Jeff in these videos. Adds a perfect aspect of comparison as well as entertainment value
Bro Jeff is goals
Don't forget Nerd Jeff
6:25 Nerd Jeff’s smile while lifting man thats so innocent looking 😂
Yeah, I died at that time :DD
i nominate him with oscures for that acting
i nominate him with oscures for that acting
ded ; D
XDD
Last time I was this early, Jeff still used momentum to curl
"Bro Row"... Dude, you missed the golden opportunity to call it a "Brow"
Brow, brow, brow your boat
smash it down the stream
put your back into it lads
and take your creatine!
@@PinataOblongata Made my day ! KEKW
@@PinataOblongata legend
It's the manzier!!!
Piñata Oblongata BARS!!! 🔥🔥🔥
4:12 nobody gonna talk about this amazing shot?
I seriously think that heavy one arm dumbbell rows done properly are one of the most underrated back exercises.
Yes they give an amazing lat pump that you don't feel on any other exercice
Definitely felt it compared to machines where I don’t think your moving in the direction of the last fibers, just squeezing lats idk is enough?
I thought they were kinda noob but now I’m doing it bcuz my left lats are small asf
@@emmadabdelkrim3073 maybe for you. That's totally individual lol
@@jasonshih3633 how are they noob ? literaly every big gym youtuber I ve watched reccomended them and i ve seen most people doing them in the gym lol
You know the Dumbbell row has always been some difficult exercise for me to perform... not weight wise .. but just needing to know the form which is best to attain the most from it.. most part a strict guy thinking it delivers more... but Wil be breaking free from that... thanks @ Jeff ... truly appreciated!!
I know! Dumbell rows have always felt horrible, especially when I started to pull the dumbbells back. Now that I've tried it with some momentum, it's much more enjoyable!
I love that Jeff uses characters/personas in his videos.
The story told here with his character lifters is phenomenal😅 Unlike any other lifter on YT. It really makes the correct form fun and easy to understand. This was absolute quality 👏👏👍
I love how even Jeff’s simplest of videos are at least 7 minutes long. It’s amazing how he present researches and then suggest the best possible solutions. Keep up the work mate.
thanks man
Really love nerd jeff’s intro to the channel. Personally I feel like there has been many times where I’ve been like him and way too strict on certain lifts, especially rows. He’s definitely helped me out a lot when introduced
The variation of dumbbells is extremely useful for a small person like me czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
Perfect timing.. been struggling to get my lats growing and this video helped me realize my kroc row is too strict. Thanks Jeff!
Absolutely brilliant video! Def needed to put this out because i love dumbbell rows as an accessory on pull days after deadlifts and pull ups. It works wonders, burns, and really was the exercise in my opinion that made me have a stronger mind muscle connection with my lats!
Keep it up! I really really hope everyone watches and does this exercise! Biggest problem in my gym is quite the contrary where everyone just super lightweight and super strict form! The middle ground is the best in my opinion. Obviously not extremely heavy and upright too...
Thanks again Jeff! Awesome stuff!!!
Dammit Nerd Jeff, don’t wear your crocs to the gym 😂😂☠️
😂😂😂😂😂
Dr mike Isratel wear them lol 🤷♂️
African Niggi cool you caught the typo
At least they're close toed haha
cool, I only noticed the nerd glasses and Burlington sweater
This is an extremely helpful lesson/demonstration, Jeff. A fine example of what a great trainer and teacher you are! Thanks from the Toronto GTA!!
All of your videos are excellent, especially Technique Tuesday - and of all your Technique Tuesdays, I'd say this is up there with the very best. Really clear and helpful, and cut through a lot of misconceptions. Thanks!
6:26 look gentle jeff is really so gentle. 😂😂🤣
Nerd Jeff?
@1:57 "Start with your non-dominant side to prevent muscle imbalances" I've never heard that..
It's one of those folklore things that every experienced lifter just knows
I was told this at my first day in the gym
I have been training for over a decade and this is the best and most complete dumbbell rowing video I have ever seen!
Anytime he says any word with a emphasized "R" his accent comes out lol. Like on the word Arms and Bars. Great work Jeff!
Grab the bhaar
The Canadian Scott Herman
@@jackmacdonald1680 He's gotta grab the BAAHHHBELL
Just like the Trailer Park Boys
That's complete opposite of Herman's boston accent. His r is more pronounced than a mexican farmer.
me : *rows*
jeff : you're doing it right thats bad
Dude you are absolutely amazing. I haven't lifted heavily in 2-3 years and have been getting back into it recently. I've been 8-9 times in the past two weeks and have been making massive gains and getting my old muscles still there used to lifting again. And I gotta say it's all thanks to you, your videos have made getting back into so much easier and I've learned so much from you. You rock man.
The wardrobe changes are hilarious! Honestly an effective and funny way to get your point across! I appreciate that you dont say "this is a bad movement" "this is a good movement" theyve all got their time and place. Thanks jeff.
Finally some clear explanation! Thanks, I was always wondering how far to let your shoulders protract
4:13 another thing you can do with unilateral isolation movements to save time is to superset them by not resting. Just alternate the movement for each side with no rest. The rest period is when you're doing the other side. This is killer on one legged calf raises using descending reps (25-20-15-10-5-and continuing sets of 5's to failure).
WTF is that profile picture, im am so confused
Yeah no need to rest or not more than 10 secs
@KneesOverToesGuyBRchanged it
One of the greatest fitness channels out there, thanks for all the free information jeff❤️🙏
Cavalier? Lol
josephsmth646 'one of the'
Cavalier? hahaa
Jeff you may not realise it yet but your videos are so much appreiciated and they are so professional. Please, never stop these kind of videos as they sre helping tons of people.
The best form breakdown of the dumbbell row on CZcams, bar none. So helpful.
I just realized bro Jeff had headphones and AirPods on
I just saw this, I can't handle it
maximum isolation
thank you! i just started a home routine. still trying to figure stuff out. Dumbbell rows are one I do, but I wasn't really 'feeling' it the way I could feel lat raises/etc. This helped a lot, i'm probably too restricted with it, I'll try it this way today, thank you!
Even sitting down I move my elbow back in different positions and notice different parts of my back. I do almost like a bit of a reverse fly, palm facing in, hook, back towards my waist. Retract scapula is first movement, before pulling arm backwards. Try not pull with tricep, use real light weight, it takes serious time to understand how to engage let alone activate a muscle. Good luck
THanks man, this video really helped me do this exercise well. THe multiple camera views really help
Perfect Jeff, just the video I needed, really well put together as usual 👍👍👍
Wow just when I finished my back day I see this. I have one comment for when you perform the rows. Using one knee on the bench is pretty dangerous around your midsection. You'll end up pulling a hernia if you brace all the weight onto one of your legs which creates an imbalance around the hipflexors. My suggestion is to keep both legs firmly planted on the ground while you set your hand on a bench or the bottom of a rack. Athlean-X has a great video explaining this.
Love the technique Tuesdays!
Couldn't agree ore, cant believe he didn't mention hernia risk with that stance
Hmm alright, I did get some weird straining deep inside from being arched and twisting too much and too high, thanks
Athlean x also recommended breathing out before bracing for a squat. That's all folks.
Nerd Jeff looking at the camera makes me giggle every time. Also he kinda reminds me of spongebob
Sponge Bob got Gainz
Gainsbob Liftpants
Spongebuff
I love the characters you have come up with to explain the different NOT TO DO on your videos!
Kudos on the proper grammar and vocabulary range/ detailed etiquette in explanation; I see you've been working out your mind and body for quite sometime. You're very articulate in your explanations Jeff.
You should make the most "common" injuries and explain why you get them
I fully understand that it's best to contact a
physiotherapist in case of an injury but would still be a great series!
For that video Im thinking he could Collab with ATHLEAN X
@@reydar13 Fr that's a good idea
Thanks. Yeah and that way he doesnt need to worry about giving advice neccesarily. He could let Jeff Cavalier do all the talking. It would be the most important video on his channel!! @jeffnippard cmon my guy!
i just pretend im starting the 10 year old lawnmower
Bro Jeff doing the Horizontal rows is pure gold, thank you.
The new Nerd Jeff is everything!!! Best video, yet! Love it so much!
I think that proper "cheating" in this exercise is more about allowing the shoulder blade to fully protract at the bottom and not so much about intentionally creating torso rotation. Plus I find that when the scapula is fully protracted in any unilateral movements, the torso will usually follow along to some degree naturally.
Could you do a vid on how to get stronger with deadlifts? Would help me and maybe others a lot!
I always appreciate your videos. Very informative. And your doppelganger's deserve their own funny episode's. Thanks for the great knowledge.
Love your sense of humor along with the science! Thank you!
Great video Jeff! I have always had a problem with mind muscle conection doing lat exercises, any tips on that? Its being really satisfying to see your channel grow, you can tell you love your work and set a really high standard in making these videos. Keep it up man!, you help making people happy. Love and support from Santiago, Chile
This guy sits in the same position in every technique tuesday
That's what you call technique tuesday
Sitting itself is a technique
(insert generic muscle imbalance joke here)
@LuiGin 😆😆😆😂
My man, really you have helped me on the line of motion and position of torso when hitting my lats with single arm row. Sweet!!!
Great cues on the row. Highly informative and practical information!
Jeff is the type of guy to use bad form AND good form to avoid form imbalances.
"Crocs and Socks. The ideal support and comfort for lifting" -Nerd Jeff
Love technique Tuesday! Thank you, it’s back day for me.
Keep up the good work ,I appreciate how you explain everything bro.
2:09 I didn't know that foot should be wide each other!
I always kept them narrow.. wonder why my core was working so much when doing it!
Just arrived at this video right after watching Jeff Cavalier's video all about how dumbell rows cause hernias.
Every time I do rows super strict I don't get much from them. Plus, the stronger my rows get the stronger all of my lifts get so I totally agree with this video. Great job Jeff! 👊
I love these technique videoes! Always so so helpful
NERD JEFF 😂😂😂
That’s what makes him the best fitness youtuber
First step is to go BACK and like all of jeff’s previous videos
Thanks alot man, i just watched your video 5 minutes ago and on my first set already feel my lats engaging!!
Love all your videos brutha..
The best muscle CZcamsr 💪🦸♂️💪🦸♂️💪
Bro Jeff would be proud
Hey Jeff I would like for you to talk about hernia possibilities in the row and how to avoid them
Jeff cavalier says to straddle the bench as opposed to putting knee up on it. So one would have both feet on the ground on either side of the bench...
@@MrGrace123 I agree with the use of this technique. I found that I can use heavier poundages more effectively and safely by straddling the bench
@@MrGrace123 lol rip that idea if you are 6'2 or over
This guy is really good. Good advice, presenting, video editing
thanks for the multiple camera angles!
Jeff Cavalerie warns with the one arm dumbell row movement having one knee up on the bench puts men at great risk of hernia and it's best to have both legs planted on the ground and one hand on the bench. Your thoughts?
Jeff doesn't know all the shit. He makes up shit to stay relevant, otherwise his video would have ended long time ago.
if you go super fucking heavy maybe ..... but if you use wheight you can handle , and is not like you do the exercise everyday...... you should be fine.
Jeff Cavaliere specializes in physical therapy, so most of his tips are based on avoiding injury. His techniques and routines aren't the best, but if you follow his advice you'll never find yourself injured.
That being said, going high effort on a lot of lifts can cause hernias. My brother got one from overhead pressing. Despite his form being near perfect, he went a little to heavy on one set and the sheer exertion of his abdominals trying to keep his torso stable caused it. If you're using weight that you can confidently control with good form, you should be fine putting one knee on the bench.
True i got hernia from doing one arm dumbbell rows.Then i watched the vidio of Athlean -x and fixed it.
My boy is going to develop a personality disorder from all these characters 😂😂😂
This guy does his homework and we all benefit. Many thanks.
This is why Jeff's channel is the only guy fitness youtuber I'm subscribed in! Very informative video as usual! Love it! 💪🏼😆😆😆😌
0:19 Jeff Cavaliere from Athlean X suffered a hernia twice when he did rows like this at bench.
(*Taking into account that you're talking about lumbar hernia*) Your whole lumbar's spine participation to COMPLETE (what we see here is 1/4 of max range of motion give or take) rotations is somewhere around 5 degrees (so +/- 1 degree of rotation per vertebrae), so it shouldn't contribute to hernia by itself. Herniated disks come mostly from a combination of rotation AND excessive lumbar flexion, which isn't seen in this form of dumbell rows if performed correctly.
Even jeff is telling me that my back is weak af :’l
Excellent breakdown - got a couple of things to look at in my mechanics with the one-armed row!
Nice visual demonstration - thanx
Rows and back training has been the most nuanced unintuitive experiment and i love it. The progressive overload vs progressive cheating is huge
I wear glasses when I lift, I feel attacked...
Great video, very informative. Honestly, I can really use this as I have always struggled with that last bit of ROM at the top. Even still, I am mostly liking for Nerd Jeff's super innocent expression while doing those rows.
Excellent as usual! Top quality stuff! 👌
What are anyone’s thoughts on the knee being on the bench when performing this row? With improper form, wouldn’t a groin injury be more likely to occur then performing the exercise with both feet on the ground?
Based on the title I thought this would be a Bro Jeff video..
Safe to say I'm going to start cheating safely now 😇
Progressive cheating is approved😉
I love working out my back! Thanks for all these tips!
I've just come across your channel by chance....
Amazing explanation.
6:57 Whole stack, leave no slack.
Where can we purchase nerd Jeff sweater apparel?
Also 6:25 that look😅
I think I saw one of these at Rows A Banks.
Man you're killing the game! The quality of these vids is unreal
Actualy very good and helpful video. Keep it up
Last time I was this early Jeff still did PPL
4:50 ''Progressive cheating'' ~Jeff Nippard 15-10-2019
That phrase was also in the bicep curl video.
It's 10-15-2019 round these parts
I legit searched for a Jeff tech tuesday for Dumbell row yesterday and he delivered it today, WTF??!!! so blessed lol
Brilliant explanation. Thank God I was aware of these but still good to know
Im going to start lifting in my cute sweaters now
It’s gonna be The next trend, watch!
I already see too many twat head young posers with flat peaked caps and white socks pulled up to their balls so last thing we need is this. Oh hang on. That would be quite funny actually so let’s encourage it
I feel like Nerd Jeff's Crocs are in honor of/lowkey making fun of Dr. Mike Israetel.
I love how we have Nerd Jeff, Bro Jeff and Jeff Jeff. I can only imagine how tedious it is getting changed each time just for aesthetic purpose but subconsciously it REALLY adds a lot! #Dedication!
Bro Stef has been a good addition to the team as well. Still waiting on Nerd Stef though
Love the use of Bro Jeff and Nerd Jeff!
This video made me happy because I never do things the right way
*Nerd Jeff Vs Bro Jeff*
Nerd Jeff Stats : 120lb bent row, 150lb bench, 20lb chinup
Bro Jeff : 800lb rack pull, 405 cheat row, 355 bench, 70lb side laterals ( okay tbh bro Jeff can probably bench 500lbs let's be real )
WHO WINS?!?
What you're missing is Nerd Jeff's secret 1,000lb deadlift. 🤫
Moderate Jeff, the one between those two.
Nerd Jeff, because bank matters most and he's a lead tech for Google.
Trick question, neither
70lb side laterals ahahaha
Excellent video Jeff!
Jeff's videos are always so wholesome, big love from the bay area Jeff