Are chest flys and other isolation movements enough to replace bench? Sure, but are they time/effort effective like bench is? Nope.

Same thing goes for barbell row. Like you can replace 3 sets of barbell row with 12 sets of isolation movements but you might as well just get it over with ya know?

Sometimes in the gym you have to ask yourself "is this movement even worth the time and energy investment?" the answer, unfortunately for you, is yes with barbell rows.

I like to deadlift the bar up to my waist, then spread my feet out a little wider, bend down a little and rest the bar on my knees while sticking my ass out like I wanna play a little slap ass, then row it to my nipple.

On pull day I do

• Barbell row 4*8

• face pull 4*10

• pullup 5*10

• cable row 4*8

• dumbbell lawnmower row 4*8 per arm

• machine rows 4*8

I used to deadlift too but snapped my shit up and tbh I have no regrets quitting it, I feel so much healthier after knocking that off. it did build quite a bit of muscle but 4/10 not worth it, maybe its a form thing but ehh, I like my lower back.

My back looks pretty fucking good not to brag, pictures just to prove I'm not some flabby asshole with no experience lol. (I'm a semi in shape asshole with a little bit of experience hahaha) I strongly recommend you do all these lifts, bb row included for sure http://imgur.com/pxyF5Vq