Rowing? YES Rowing!!!

Rowing is not accessory work. It’s a staple exercise in any good training program. I use supported row variations more often than unsupported row variations for several reasons. Supported rows:

✅ Don’t fry your low back.

✅ Don’t allow for cheated/bounced reps.

✅ Don’t reduce the weight in your hands based off low-back strength being the limiting factor in what you can row.

This is all very important when taking training consistency into account. Injuries derail training progress, and a fried-out low back keeps you from using bigger loads in other big bang-for-your-buck exercises like the squat and deadlift.

Remember, while the best indicators for long-term shoulder health are strength and mobility in a vertical position, when it comes to packing on mass through the back, you’re going to have to complement your chin-ups with horizontal rowing variations.

The two staples I give athletes are chest-supported dumbbell rows and head-supported barbell rows. I’ve had tremendous progress using a three-week block of chest-supported dumbbell rows for accumulation (volume) followed by a three-week block of head-supported barbell rows for intensification (strength).
When supported rows are combined with deadlift variations (especially snatch-grip deadlifts) it’s a potent combination for packing on mass.

I’m still a huge fan of unsupported rows. The Pendlay row is another underused exercise that you probably aren’t doing enough of, but with the population I train, supported rows check a lot boxes for the things they DON’T do.