Muscle Gain Forum

Lately I’ve noticed my barbell rows turning into more of a hip pop than a strict pull. I know some body English is common, but at what point does it stop being a row and start being a deadlift? Curious how you guys keep it honest while still moving decent weight.

Some momentum is normal, but if your lower back is doing most of the work, it’s probably too much.

I think intent matters. If you’re trying to row the weight and a little hip pop happens, fine. If you’re launching the bar just to move heavier plates, that’s when it turns sloppy.

Depends on the style. Pendlay rows are meant to be explosive, classic bodybuilding rows should be smoother. A lot of people mix the two and wonder why it feels off.

If you can’t pause the bar for half a second at the top, it’s probably too much momentum.

That pause idea makes sense. When I’m honest, I definitely couldn’t stop the bar at the top on heavier sets.

Dropping the weight fixed this for me instantly. Ego creeps in fast on barbell rows because plates feel cheap compared to machines.

Also depends on rep range. Heavier sets of 5–6 usually have more body English. Higher reps for hypertrophy should be way more controlled if back growth is the goal.

Chest-supported rows humbled me real quick. Made me realize how much I was cheating before.

I film my sets sometimes. What feels like “a little drive” often looks like a full hip hinge on camera. Eye-opening.