 First question is from fit as trucker Barbell rose supinated pronated dumbbell or penlay which one is better for building the bag all the above. Yeah, they all are all good Right, all right, let's break him down so that we kind of tell talk about like the I guess the differences between them, right? So let's start with that supinated barbell rose. That's just where the hands are facing up This is what supinated means now the difference between this and a traditional barbell row overhand is that you're gonna get a little bit more bicep Involvement and that rotating of the hands brings the elbows in closer to the body So I noticed when I go supinated I feel I can get more of a squeeze in my lats than when I use a bit You know when I use the overhand grip Dumbbell I get a little bit more mid-back with that because of the rotation at the top especially when it's one arm at a time Penlay is more of a power move and I don't Typically teach that to anyone unless They're strong and stable in all of the other you know traditional rows like I never had My like everyday average clients do a penlay row unless they were really consistent with me For a while, so that's kind of the breakdown of them. I thought they're all good I taught penlay rows pretty early do I mean, I think a bent over row is I mean It's not the easiest exercise to teach somebody and it does take some skills So it wouldn't be I would never start someone on a penlay. I'd go dumbbell first, right? Yeah, yeah No, I mean you would go through but I mean you once you understand how to do a bent over row pretty well And you can keep your your if you can keep your back in a you know neutral spine And and you can if you can load a regular row and keep good form Then you could probably teach a penlay row, which I love to stabilize and brace really good technique really down But yeah, really really good. Did you teach it? Would you teach it? I would I did Yeah, take a bit. I would teach it Eventually and not until they have a good prerequisite strength and stability Because of that fact is it's now we're moving it fast anything time We're moving it fast like as long as you have the stabilization and in the proper Mechanics involved like I think that's the next level to progress Yeah, yeah the the way that I like to do barbell if I had to pick one because I do them all is A pronated which is overhead grip and I don't go You know flat to the floor which I'll believe not a traditional barbell row You're supposed to be you know Horizontal the floor so your back is literally flat. That's a traditional row I like to do it where my upper body is more at a 45 degree angle And this is the way that like Doreen Yates used to barbell row back in the 90s And he made the exercise real popular because everybody loved how big his back was or whatever I feel it more that way now when I bend all the way over Obviously can't use as much weight. I feel a little bit more in the upper back and less of the lats So I'll do that 45 degree angle one and that's usually how I'll do my rows Yeah, I've noticed when you I row more almost all the way over Yeah, I just I feel like I get a lot of lower back involved in there because the erector spinae has to stabilize in that position And so I feel like I feel like a better overall back workout the further. I'm bent over but you're right You can't row very much, you know, but that's where the pin leg comes in like if you can do a pretty good You know, I don't know 225. Let's say of a bent over row all the way over Then you could shoot shooting up 275 plus with the pin lay if you can hold that position that that whole time So I kind of get both that way. Yeah, or if your lower back is, you know, feeling it quite a bit and is a bit fried I like to lean over the bench and get that kind of stabilized support so that way I can lift a bit heavier Too if it's been taxing like I did dead lifts, you know previous to that But yeah, I think they're all valid Well, and this is just a great way of just this is how you would they all belong in your arsenal, I think and I think you can Maybe except for a pen lay right because it's an explosive movement That's the only one that you know, you bring up the point that you should have pretty good mechanics with your other other row Exercises before you even consider doing pen lay. But if you have really good row form Then doing this explosive movement. I think is is totally fine If you do a row like a good row barbell row, I'd say probably one of the better ones are dumbbell row And a pull-up You're hitting almost everything. Um, you know the pull-up chin up or pull down. I prefer the chin up That's really lat heavy when you're doing the row You're getting more of that mid-back than you would with a pull-up and I think you develop a really nice balanced Back when you and of course you throw dead lifts and and you're pretty much covered With the whole deal, but I remember specifically there was a guy that worked out at Golds years ago. This is a golds I used to go to and he was like a pull-up machine That's actually all he did was a million and one different variations of pull-ups And he had these very well-developed lats but very weak mid-back and upper back development and you could tell All he did were pull-ups. So there's in order to develop balance Especially in such a large Musculature because we say the back it's you know, you know, the back consists of a lot of muscles We pretend like it's one muscle. There's so many muscles You want to do rows? You want to do pull downs? You want scapular retraction? You want to do some kind of scapular elevation? You want to do all this stuff to develop all the different, you know muscles of that of that area? Well, and to answer the question, which is which one is better for building the back? It's And I think you guys would agree. It's the one that you're doing the least out of these, right? So get good at one of them that you suck at Yeah So the one that you never do is going to end up developing the back the most because the other one Your body is somewhat adapted to doing that. So I think they all belong in the rotation And the best one that you should probably be doing right now is the one that you either never do or rarely do You like the information in this clip, you guys are going to love the information in this full episode Make sure you subscribe and check it out