Row to Grow: The Row Variations Powerlifters and Strongman Athletes Actually Need
- JHEPCxTJH
- May 15
- 15 min read
Row to Grow: The Row Variations Powerlifters and Strongman Athletes Actually Need
Every lifter says they do rows.
But if your upper back still looks like a flat whiteboard and your deadlift lockout sucks? You’re either doing the wrong kind - or doing them wrong.
Rows aren’t just a bodybuilding accessory. They’re a foundational strength tool for serious lifters - especially if you compete in strongman or powerlifting. The upper back is your armour. It’s what lets you stay braced under a heavy squat. It’s what keeps your torso upright under a yoke. It’s what gives you a platform to press from and the pulling power to break a deadlift off the floor and finish it.
When your upper back is weak, everything downstream suffers. You leak energy under load. You collapse out of position. You get gassed early in moving events. You miss lifts that should have been yours.
The mistake most lifters make? Treating rows like afterthoughts - high- rep pump work tacked on at the end of a session, or lazy sets of cable nonsense that never challenge position, tension, or control.
But real rows - heavy rows, loaded rows, aggressive rows - do more than just fill out a shirt. They build the entire posterior chain from traps to glutes. And when you program the right variations with the right intent, they also reinforce the lower back, especially when using barbell power rows, Pendlay rows, and sandbag rows. These lifts don't just train the lats - they hit the spinal erectors, trunk, and hips in the exact way strongman and powerlifting demand.
This isn’t about chasing a pump. It’s about building the structure that holds everything together under maximal load.
Why Rows Matter More Than You Think
Upper back = the brace. Period.
Everything you do under a bar - squat, deadlift, yoke walk, stone load, log press - starts with your ability to stay tight. That tightness comes from your upper back. And tightness is a skill - not just a cue.
Strong scapular retraction, thoracic stability, and lat engagement are what let you keep your chest proud, elbows in, and bar path locked. Without that, you’re leaking energy the second the lift starts.
Weak upper back? You’ll lose position before you even know what happened.
Deadlift stalls at the knee? Mid- back gave out.
Yoke walk turns into a wobble- fest? Traps can’t hold position.
Can’t finish a heavy press? You’ve got no stable shelf to press from.
Rows fix that - if you do the right ones, the right way, with the right intent.
Rows aren’t just accessory fuckery. They’re how you train the brace. They’re how you build postural strength without hammering the same lifts into the ground. They reinforce deadlift mechanics. They support squat positioning. They give your press more to push against. And if you're a strongman, they’re the reason you can stay upright when you're 50 metres deep into a carry.
And yes - even your bench press benefits. A thick, strong upper back stabilises the bar path, absorbs the eccentric, and helps lock the shoulders down. Every press starts with a good set- up - and that set- up lives in your lats, traps, and rhomboids.
Now, not every row needs to blast your spinal erectors. That’s where chest- supported variations come in. Seal rows, incline dumbbell rows, machine rows - these let you hammer the upper back without loading the lower back. They’re ideal when you’re recovering from heavy pulls or managing fatigue between events. Use them strategically, not as a substitute for hard training.
And here’s a truth bomb: Some lifters need more pulling than pushing, especially if you’ve been hammering pressing events, doing overhead every week, or benching heavy without balancing your back. If you’re constantly cranky through the shoulders or rounding under load, don’t reach for the massage gun - fix it in training.
One more thing: Light rowing isn’t the same as hard rowing. Pump sets, cables, and rear delt work have their place - but they don’t build the raw strength you need under a 400kg yoke or in the final pull of a max deadlift. If you want to grow, row like you mean it. Barbell, dumbbell, sandbag, keg, log - load it up, move it with intent, and own the position.
The Rows You Actually Need (and When to Use Them)
🔥 20 Row Variations for Strength Athletes
If you’re only doing one type of row, you’re leaving size and stability on the table.
Different rows hit different parts of the back. Some build brutal thickness through the mid- traps and rhomboids. Others reinforce scap control, build grip, or hammer the spinal erectors. And if you’re smart, you’re not just picking rows at random - you’re rotating them based on what your training block demands.
Whether you’re chasing a stronger lockout, a tighter yoke walk, or just want to stop folding like a deck chair under pressure, these 20 row variations cover everything you need. Barbells, dumbbells, odd objects, machines, and body- supported options - no wasted time, just lifts that work.
Pick the right tools. Load them heavy. Move like you mean it.
Barbell- Based Rows
Barbell rows are the backbone of back training for strength athletes. They load heavy, build position under tension, and challenge the trunk in ways that carry over to deadlifts, stones, cleans, and bracing under a yoke. Rotate them based on your goals - and don’t be afraid to get a little ugly when the goal is overload.
Pendlay Row
What it is: Strict barbell row pulled from a dead stop each rep, usually from the floor. Trunk stays tight and parallel to the ground.
How to program: 3–5 sets of 5–8 reps on DE Lower or as a secondary upper movement after ME Lower.
Benefits:
Reinforces explosive pulling from a dead start - direct carryover to deadlift and axle clean.
Forces proper bracing and upper back engagement without momentum.
Trains trunk tightness and scapular control under load.
Power Row (Heavy Cheat Row)
What it is: Classic bodybuilder- style barbell row with slight hip drive to overload the upper back. Controlled eccentric is key - not just slinging weight.
How to program: 3–4 sets of 3–12 reps as a primary upper back movement on ME Upper or Lower or heavy event days.
Benefits:
Allows overload beyond strict row capacity - useful for hypertrophy and density work.
Trains traps, rhomboids, and spinal erectors under load.
Builds positional strength through controlled chaos - ideal for strongman.
Snatch- Grip Barbell Row
What it is: Wide- grip barbell row to mid- stomach or chest. Usually done with straps to maintain position and tension.
How to program: 3–4 sets of 8–10 reps as a back- off or second row on ME Lower or DE Upper.
Benefits:
Hammers upper traps, rear delts, and mid- back - massive for lockout strength and posture.
Increases time under tension and stretch reflex in the lats.
Great option for wide- stance deadlifters and lifters with shoulder issues.
Yates Row (Over or Underhand Barbell Row)
What it is: Over or Underhand barbell row done at a slight torso angle (~45°). Shorter range, more lat emphasis.
How to program: 3–4 sets of 10–12 reps as a hypertrophy or assistance row on DE Upper or back- focused GPP days.
Benefits:
Hits lower lats and biceps harder than overhand rows.
Encourages a tighter grip and elbow tuck - useful for pressing mechanics.
Less stressful on shoulders for some lifters.
Meadows Row (Landmine Row from End of Barbell)
What it is: One- arm landmine row, often done with a fat grip handle or just grabbing the sleeve. Torso stays high, row comes up and slightly across.
How to program: 3–4 sets of 8–15 reps per arm. Great on DE Lower or after overhead pressing.
Benefits:
Hits mid- back and rear delts without compressing the spine.
Allows rotation and scap movement - perfect for lifters with tight hips or bad shoulders.
Trains grip, stability, and posture under load.
Strongman- friendly: mimics odd- object mechanics and angles.
Chest/Body Supported Rows
Chest- supported row variations strip the momentum out and force you to actually use your back. They’re ideal when you’re managing fatigue, want to protect your lower back, or need to clean up sloppy form. These movements allow for hard training without spinal compression, making them perfect for deload weeks, upper- focused sessions, or after heavy squats and pulls.
Seal Row
What it is: A barbell or dumbbell row performed while lying face- down on a flat bench, usually elevated so the arms can hang fully extended. No hip or trunk involvement allowed - pure upper back isolation.
How to program: 3–4 sets of 3-5 Explosively or 8–15 reps with a traditional cadence. Ideal on DE Upper days or as a secondary movement after heavy pulls.
Benefits:
Eliminates momentum - forces clean scapular retraction and full range.
Hammers lats, traps, and rhomboids without taxing the lower back.
Great diagnostic tool to expose form breakdowns or imbalances.
Ideal for building upper back density in hypertrophy blocks or fatigue management phases.
Incline Bench Dumbbell Row
What it is: A dumbbell row done while lying on an incline bench (30–45°). Keeps the chest supported but allows slight range variation and different elbow paths.
How to program: 3–5 sets of 10–15 reps. Use as a pump- builder or volume movement on DE days or assistance circuits.
Benefits:
Simple to set up, easy to execute with intent.
Targets mid- back and lats while limiting ego- driven cheating.
Easy to manipulate hand position or grip to shift emphasis.
Good option for lifters managing spinal fatigue or rebuilding rowing technique.
Chest- Supported T- Bar Row
What it is: A row performed on a T- bar machine with a chest pad, using neutral or wide grip handles. More controlled than free- weight barbell rows but still allows progressive loading.
How to program: 3–4 sets of 8–12 reps. Can be main back movement on upper days or a secondary row on event- focused sessions.
Benefits:
Balances strict form with good loading potential.
Smooth tension curve makes it great for hypertrophy or post- event work.
Excellent mid- back and rear delt builder, with reduced axial fatigue.
Grip variation allows carryover to different strongman events.
Prone Barbell Row on Boxes
What it is: A seal row alternative using a flat bench placed across jerk blocks, plyo boxes, or stacked plates to elevate the lifter. Performed with a barbell, using a similar position to the seal row.
How to program: 3–4 sets of 8–15 reps. Use when you don’t have access to a seal row bench but still want strict upper back work.
Benefits:
DIY seal row with almost all the same benefits.
Builds control, position, and scap retraction under load.
No lower back strain - ideal for lifters peaking or recovering.
Easy to set up in most gyms or garages with basic kit.
Single- Arm Rows
Single- arm row variations are more than just "bodybuilding optimal bro stuff" - they’re essential tools for building balance, grip strength, and positional awareness. They help fix asymmetries, force you to stabilise the torso, and train scapular control through a full range. Whether you're chasing size or fixing real- world weaknesses, these rows belong in every strength athlete’s toolkit.
Kroc Row
What it is: A high- rep, high- load dumbbell row with controlled body English. Typically performed for 15–30 reps per arm, often with straps. Coined by Janae Kroczaleski, this variation tests more than just muscle - it pushes grit.
How to program: 1–2 heavy sets of 15–30 reps per arm. Use after main lifts on DE Lower, event days, or in back- focused sessions. Can be done for heavy 5-8's though.
Benefits:
Builds grip endurance and raw pulling power.
Lights up lats, traps, forearms, and lungs.
Excellent for developing upper back density and work capacity.
Great psychological training tool - it’s supposed to suck.
Dumbbell Row (Strict)
What it is: Classic single- arm row with one hand braced on a bench or rack. Full stretch and contraction, no momentum. Focus is on clean reps, full ROM, and scap retraction.
How to program: 3–4 sets of 8–12 reps per arm. Great first row of the day on upper sessions or used as a contrast to heavier compound rows.
Benefits:
Fundamental lat and mid- back builder.
Easy to progressively overload and control.
Builds unilateral strength and shoulder stability.
Ideal for beginners and veterans alike.
Banded One- Arm Row
What it is: A single- arm row using a resistance band anchored low. Focus is on time under tension, controlled tempo, and peak contraction.
How to program: 2–4 sets of 12–20 reps. Ideal as a burnout, warm- up, or travel/minimal kit option.
Benefits:
High- tension finish to any back session.
Reinforces scap control and strict movement pattern.
Minimal spinal load - good for recovery or injury phases.
Versatile, scalable, and joint- friendly.
One- Arm Landmine Row
What it is: Single- arm row using the sleeve of a landmine- loaded barbell. The arc of motion creates a unique pulling angle that hits the mid- back and lats while reducing shear on the spine.
How to program: 3–4 sets of 8–15 reps per arm. Use as a secondary row or rotated in on deload/event weeks.
Benefits:
Safer on the lower back than unsupported rows.
Builds rotation control, grip strength, and postural endurance.
Mimics odd- object mechanics - high strongman carryover.
Great for lifters with cranky hips or tight thoracic extension.
Machine / Handle Variations
Machine and handle- based rows don’t replace free weights - but they do let you push volume, isolate weak points, and reduce stress on the lower back. These are your tools for hypertrophy, recovery, or high- frequency pulling without wrecking your spine. And with the right setup, they can mimic movement patterns and grip styles used in stones, sandbags, and carries.
T- Bar Row (Close Neutral or Wide Grip)
What it is: A loaded row using a T- bar or landmine- style setup. Can be done chest- supported or freestanding. Grip variation (neutral, close, wide) changes emphasis.
How to program: 3–5 sets of 8–12 reps. Use as a primary or secondary row on DE Upper, event days, or strongman GPP work.
Benefits:
Big loading potential with a consistent tension curve.
Neutral grip = strong carryover to stones and sandbags.
Wide grip hammers mid traps and rhomboids for posture under a yoke.
Stable and scalable - useful in fatigue- heavy blocks.
Chest- Supported Row Machine (Hammer Strength, Plate- Loaded, etc.)
What it is: Machine- based row with chest support. Can be plate- loaded or selectorised, and often includes multiple grip options.
How to program: 3–4 sets of 10–15 reps. Use for upper back volume, warm- ups, or as a recovery movement.
Benefits:
Controlled, strict rowing with minimal spinal load.
Easy to adjust load and angle for different back regions.
Great for hypertrophy without coordination fatigue.
Perfect during peaking blocks or post- heavy pull days.
Cable Low Row (Straight Bar or Neutral Handles)
What it is: A seated row using a cable stack with interchangeable handles. Allows for light, controlled reps with continuous tension.
How to program: 2–4 sets of 12–20 reps. Use as a warm- up, finisher, or pump- builder on upper days.
Benefits:
Constant tension = great for scapular control and rear delt recruitment.
Excellent for lifters rehabbing shoulder issues or managing volume.
Easy to modulate load and range - good for fatigue management.
Great paired with isometric holds or slow eccentrics.
Fat Gripz or Axle Bar Rows
What it is: Any row variation performed with Fat Gripz, an axle bar, or thick handles. Can be used on dumbbells, barbells, or machines.
How to program: 2–3 sets of 8–12 reps for strength, 12–20 reps for grip fatigue or finishers. Plug into existing row patterns every 2–3 weeks.
Benefits:
Builds grip, forearm strength, and pulling stamina.
Enhances carryover to farmer’s walks, axle cleans, and sandbag carries.
Makes even light rows feel heavy - perfect for variation.
Easy way to train grip without dedicated grip- specific work.
Odd- Object & Strongman Rows
Strongman isn’t clean and tidy - so your rows shouldn’t be either. These odd- object row variations build real- world back strength in the exact positions and angles you'll see in events. They challenge your grip, trunk, posture, and coordination - all while building the kind of resilience you can’t get from machines or cables. These rows don’t just build muscle - they build event dominance.
Sandbag Row
What it is: Rowing a heavy sandbag to the torso or lap. Often used as part of a loading drill or in isolation to reinforce tension and positioning.
How to program: 3–4 sets of 8–15 reps, or as part of a loading circuit. Use in event sessions or conditioning/GPP days.
Benefits:
Builds massive mid- and upper- back tension under awkward loading conditions.
Improves stone/sandbag pick mechanics and full- body coordination.
Trains bracing and posture without relying on strict bar paths.
Great for conditioning and real- world trunk endurance.
Keg Row
What it is: Rowing a keg from the ground or lap to the chest. Can be loaded light for reps or heavy for tension and positional strength.
How to program: 3–5 sets of 6–10 reps. Use on event days or as a warm- up/reinforcement drill for stone or arm- over- arm prep.
Benefits:
Perfect for grooving the loading posture used in stones, sandbags, and arm- over- arm pulls.
Builds grip and dynamic trunk tension through an odd center of mass.
Adds carryover to rotational pulling and awkward carries.
Helps refine hand position and speed in pick- to- load transitions.
Log Row
What it is: Rowing a log or the upper chest from the floor - to simulate the explosiveness lean portion of a log press. Can be loaded heavy to prime the clean or lighter for technical burnout work.
How to program: Work up to be able to do 3–6 reps with 100–120% of log max as a strength primer, or 2–3 sets of 10–15 reps as a conditioning finisher. Use during log press prep cycles or as a warm- up on overhead days.
Benefits:
Improves log clean mechanics and upper chest drive.
Builds back tightness and trap strength for overhead transitions.
Teaches control and explosiveness through the log pull range.
Can be adjusted for max- strength prep or high- rep capacity depending on block focus.
Final Tip: Strongman isn’t static. Odd- object rows train the kind of bracing, awkward handling, and explosive posture you need to dominate on competition day. Treat these rows like skill work and strength work rolled into one - because that’s exactly what they are.
What to Stop Doing
Too many lifters are “doing back work” in name only - but not in effort, execution, or intent. If you want real results, it’s time to clean up the junk and get serious.
❌ Letting rear delt cable flyers replace actual pulling
Face pulls and rear delt flyes have their place - but they’re accessories, not substitutes. If they’re the only “row” you’re doing, you’re not building anything that’ll hold up under a yoke or in a max deadlift.
❌ Only Speed- repping rows like you're revving a dirt bike
If your rows are just bouncing weight and moving fast, you’re not loading your back - you’re dodging the work. Own the eccentric. Hit full range. Train with intent, not momentum.
❌ Training biceps on back day and calling it “enough”
Curls won’t build the kind of upper back or trap density you need for strongman or powerlifting. Rows are where the structural work gets done - don’t swap lats and scap work for pump sets.
Summary: When & Where to Use Each Row Variation
Here’s how to plug these into a real program - and how to rotate them based on training goals, fatigue, and event prep.
Variation Type | Best Fit In Program | Key Use Case |
Pendlay Row | DE Lower / Secondary pull after ME | Deadlift carryover, strict trunk tension |
Power Row | After ME Upper and Lower / Heavy event day | Back overload, trap thickness |
Snatch- Grip Row | DE Upper / Back- off work | Trap/rear delt hypertrophy |
Yates Row | DE Upper / High- rep upper work | Lat focus, pressing support |
Meadows Row | DE Lower / GPP / Shoulder recovery weeks | Rotational control, posture |
Seal Row | DE Upper / Deloads / Volume phase | Pure scap control and upper back isolation |
Incline DB Row | Assistance work / Volume weeks | Clean hypertrophy work with low back relief |
Chest- Supported T- Bar | After heavy main lifts / Recovery sessions | Mid- back and trap hypertrophy |
Prone Row on Boxes | Seal alternative / Fatigue management weeks | Upper back control, low back offloading |
Kroc Row | Event day / DE Lower / Finishers | Grip, lungs, mental toughness |
Strict DB Row | Foundational back builder / Technical focus | Positional scap strength |
Banded One- Arm Row | Warm- up / Burnout sets | TUT, minimal- equipment, joint- friendly |
1- Arm Landmine Row | GPP / Event week / Shoulder recovery | Rotation- friendly, posture reinforcement |
T- Bar Row | Primary row on upper or event day | Loading potential + strongman carryover |
Row Machine (Hammer, etc.) | Hypertrophy / Peaking deload / Pump work | Controlled tension, safe fatigue work |
Cable Low Row | Recovery, warm- up, or light session finish | Scap control, rear delt integration |
Fat Gripz/Axle Rows | Grip- focused blocks / Row rotation add- on | Grip strength, forearm recruitment |
Sandbag Row | Event day / Strongman prep / Part of complexes | Loading posture, full- body back training |
Keg Row | Specific Comp prep & Arm- over- arm and stone prep | Awkward object control and grip |
Log Row | Log clean prep / Overhead day accessory | Clean mechanics, upper back power |
Strap Up (Yes, Really)
You know I love getting strapped. If you’re serious about training the back, not just taking it from the back, then you’ll need straps for a lot of these.
Rows like Kroc rows, snatch- grip barbell rows, T- bar rows, and log rows benefit massively from using straps - so you can load the lift heavy and focus on pulling with your back, not just fighting to hold onto the implement.
Don’t skip grip training - just separate it. Use rows to build your back. Use farmers, axle holds, and sandbag carries to build your hands.
You want a thicker back, a stronger lockout, and less shoulder pain? Then stop skipping your rows - and stop coasting through the ones you are doing.
Start rowing like your strength depends on it - because it does.
Row to grow.
And if you're still stuck? Still plateaued, beat up, or unsure which variations actually fix your weaknesses?
You already know who to call.
💥 Ready to Build a Real Back?
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Acknowledgement
A huge thanks to the lifters, coaches, and content creators whose videos, tutorials, and training footage helped shape the understanding and application of these row variations. No copyright infringement is intended - all references are made in the spirit of education, respect, and shared growth in the strength community. If you saw a movement here that sparked your interest, I highly recommend checking out the original creators and supporting their work.
🎥 Video Credits
The following videos were referenced for demonstration, visual support, or inspiration in showcasing the row variations discussed in this article. All rights remain with the original creators — credit where it's due:
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