Many new lifters I meet will ask me one of these 3 questions...
"what is better bb rows or yates rows?"
"which angle is best for barbell row?"
"are barbell row, yates row, and pendlay row the same thing?"
now I will answer all these questions and go into full detail on how to row!
1.) Barbell Rows & Yates Rows are basically the same! The only difference is the grip and sometimes the angle. Barbell Rows use pronated grip - also known as palms down or overhand. Yates Rows use supinated grip, which is when your palms are facing you or underhand. You can do both at a 45 degree angle, but some lifters will do Yates rows more vertical.
2.) What is the difference between Pendlay and Barbell Rows?
Pendlay Rows your body is at a 90 degree angle, with your butt sticking out and your back straight. You pull up to your chest and then set the weight to the ground. You set the weight down after every rep!Barbell/Yates Rows are done at 45 degree angle. Instead of pulling to your chest, you pull up to your waist. Keep your grip narrow.3.) Will I tear my bicep doing Yates Rows?!?!
You
could tear your bicep if you use sloppy form, use a curling motion, or jerk to heavy weight. I only do Yates Rows/Underhand rows. I do 3 plates to a side with strict form and I have not torn my bicep.
4.) Is Overhand or Underhand grip better?
You will get many different opinions on this. Underhand does wonders for lower lats and traps. I personally feel a much better stretch doing underhand which is why I do them. The best advice is to try both and see what works best for you!
5.) What muscles do Rows work?
Both Pendlay and Barbell Rows work the muscles of the back!
Pendlay Rows focus more of the upper back, lats, rhomboids, and hit rear delts.
Barbell Rows work the lower lats, traps, and the rhomboids.
Yates Rows do more for trap development and also work the biceps.
6.) How important is form?
Form is important for both versions of the exercise. You want to really stretch the lats. Don't jerk around and involve other muscles. Don't forget the back is very vulnerable. Not something you want to get injured!
Many people cheat when doing Barbell Rows because you can lift more weight. They move their back up and down and shuffle their feet. The only time I can say it's okay to cheat is if you are pulling out the last rep or two. You can move the back a bit but make a full contraction!
Be strict with the form. This is what will separate amateur backs from the pros!
7.) OK so what is the best way to row?
My personal opinion is that Barbell/Yates Rows are the best for width, thickness, and overall back development. Pendlay rows are excellent for the upper back and much tougher to do than Barbell Rows. You should give both a try.
8.) Are Rows the best exercise for back development or are Deadlifts the best?
Rows.
hope this helps