This one looks nuts...and it IS a bit nuts, but besides working the back, it really works the fingers and forearms HARD, especially as you get into heavier weights.
If you're a martial artist, grappler or play any sports that require strong fingers and grip, you'll love this one. The open hand position that this puts you in really strengthens the fingers in a way that normal clench gripping can't.
I've got a 45 lb bumper plate held underneath the center of the barbell.
Then I'm gripping under the bumper plate sides and rowing. This puts all the loading on the fingers, taking the thumbs pretty much out of it.
In addition, as you're rowing, you have to balance the plate (and the bar) so it doesn't tilt or roll, meaning you're making constant adjustments to the load with your forearms.
The key with this one is making sure that you get the bumper plate well centered on the length of the bar, meaning as you lift it off the ground, it stays balanced and neither end tilts.
This might take a few adjustments before you start the row...lift it off the ground an inch or two and you'll know right away if it's going to tilt. Then just shift the plate from there to get the placement right.
Then start rowing.
You'll need to set your feet fairly wide. Don't row too high or the exercise will really get nuts...
When you start loading it heavy enough, you likely won't have to worry about rowing it too high anyway.
You can also use a thinner bumper plate if you want to grip with your thumbs more (and if you're using lighter weight), but I liked the 45 because it's thicker and forced a more open hand position. As well, it'll hold more weight on top of it without issue (thinner plates will start to bend).
And while it looks weird, I found it to be perfectly safe.
I didn't find any issues balancing the bar. Because you're holding the sides, it creates a mild trough effect in the middle. Don't use a steel plate as the bar could slide instead of rolling.
Bottom line, it's a good rowing exercise but an excellent forearm and finger exercise. It's not intended to replace a basic heavy rowing movement with a regular grip around a bar or handle.
You could do THAT basic row first, then do a few sets of these to further work your grip and forearms.
Here are a few more row variations you can also try...
- One-Arm Bench Plank Rows
- Two Bar Meadows Rows
- Two Phase Decline Dumbbell Rows
- Two Phase Row Raise
- Hip-Braced One-Arm Dumbbell Row
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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