what is the superior row?

>>41744687
I met two of those men (and maybe the coxswain but I cant tell) back in 2014.

>>41744687
both, lat pulldown + seated row of some sort + t-bar/pendlay/bent over row = good back

Row is my favorite lift.

I do a bent-over barbell high row (elbows out, bringing bar to just under my shoulders), as well as a dumbbell row with a neutral/hammer grip and the bell comes in line with my solar plexus. The high row gets a little more upper back and rear delt (similar to a face pull) and the dumbbell row targets lat.

I also do pullups and shrug, which are close cousins.

>>41744687
How hard and often would I have to row to get as fit as those guys
Tfw the fastest split I can do on the erg is 1:43-1:44

Rowing on a crew and pulling rows as weight are not comparable.

>>41744687
use 25lb pl8s instead of 45lb pl8s to get the greater ROM you want.

>>41744687
Cable rows have pretty little rom. Do dumbell rows.

>>41744687
I do pendlay rows. I really don't know why they just seem harder than upright rows because more lower back activation and slight hamstrings, so I do them.

I also do weighted pullups, seated rows, face pulls, rack pulls, deadlifts, stiff leg deadlifts for back.

pendlay rows because nothing like exploding off the floor and being a nuisance when i slam the weight back down