Jonathan Wilhoite Blog: Get a Thicker Back Using These 5 Great Row Variations

Friday, February 5, 2016

Get a Thicker Back Using These 5 Great Row Variations

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Get strong and thick using these simple variations of the basic back exercise.

Pendlay Row

This move has a close-grip, neutral position which allows you to pull a much heavier load when compared to other rows. The fact the weight gets balanced at the middle of your body helps, too. Any version of this, such as a chest-supported roll, a V-handle barbell or a T-bar bench, will help you make your back thicker.

How To Perform The Exercise: First, load a cradle or T-bar bench one end of a V-handle barbel, and flush against the sleeve’s inside. Straddle the bar taking a wide stance, with your chest up and hips back. Then, bend your knees and hips to grasp the handle as you extend both arms. Bring your elbows right behind you and retract your shoulder blades, until the bar is touching your upper abdominals.

Inverted Row

While they’re often called “big people’s pull-ups”, inverted rows are not simply a way to make them easier for deconditioned or overweight lifters. Actually, they provide challenge and variety even for more advanced trainees, especially if you use TRX handles, chains, a weight vest or fat grips.

How To Perform The Exercise: Set a Smith machine’s bar approximately to the height of your hip. Lie faceup under the bar, grasping it using a wide overhand grip. Make sure to place your heels up on the end of a box or bench, then pull your chest toward the bar, returning to full arm extension.

KROC Row

The namesake of this highly demanding row is Matt Korczaleski — an NPC bodybuilder and record-setting powerlifter. The Kroc Row is praised universally for stimulating both strength and size gains. It’s not a good move for beginners, thought, since it combines high reps and heavy weights.

How To Perform The Exercise: Place a knee and a same-side hand on a flat bench, then grasp a heavy dumbbell in a way that the post makes a 90-degree angle with your body, instead of holding it parallel to it. Make sure your palm is facing behind you. Your torse should be a bit more upright than in traditional dumbbell rows, close to a 45 degree angle. Drop the shoulder at the bottom before you quickly pull the dumbbell to your hip. Use some body English in your torso, to make it easier to move the weight.

Meadows Row

This is a less common version of the classic one-arm dumbbel row. Popularized by nutrition guru and bodybuilder John Meadows, this exercise requires that you grasp the thicker end of a T-bar, so it’s highly recommended that you utilize straps.

How To Perform The Exercise: Load a landmine or T-Bar, then stand on the opposite side, in a position that is parallel to the bar’s end. Take a staggered stance, placing your right foot forward. Bend over at the waist, grasping the bar’s end with your left hand. Use an overhand grip. Then, shoot your hips backward, raising one close to the bar in order to make it a bit higher than the other. Then, rest your right knee on your right elbow, for better support. Pull the weight up in a way that your hand approaches the ribs.

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