What to do if you're STRUGGLING with Barbell Rows
In this instructional clip, the coach explains that when beginners round their back during bent‑over rows, the primary limitation is lumbar spine stability, not a lack of lat or upper‑back strength. Because many new clients lack sufficient lower‑back control, the barbell bent‑over row is deemed unsafe and ineffective for them. Instead, the coach recommends using a one‑arm row with a hand support, which allows better control of lumbar position and safer loading. The video also provides specific coaching cues to target different back regions: rolling the bar toward the “pocket” on a diagonal to emphasize the lats, twisting/rolling outward to focus on the upper back, and consistently cueing T‑spine extension (“extend into your T‑spine”). These variations help light up distinct back muscles while maintaining proper spinal alignment.
