From Pavel in Beyond Bodybuilding (which I’m re-reading right now, and came across this the other day). That book is such a gem, especially if you’re a recovering, former meathead from New Jersey.
Question: I heard that you don’t like bent over rows. How come?
In my opinion they over fatigue the lower back. BORs do not work it nearly heavy enough to get it strong but surely long enough to tire it out, and thus hamper the recovery of this slowest recovering part of your body. If you deadlift and/or squat heavy, this cannot be good news. Besides, I am yet to see good form on this exercise.
I suggest you focus your back training on pullups and deadlifts and throw in a few rows that do not get your lumbars’ attention, as the icing on the cake. You have three basic options. One is the one-arm row with your free hand resting on your thigh or on a bench. The other is the chest-supported row off a bench that is popular with powerlifters. The third is Coach John Davies’ ‘renegade row’. Assume the pushup position on two kettlebells. Shift your weight to one bell and row the other. Any way you row, let the weight slip forward near the bottom of the movement, then bring it in back towards your waist in an arc.
I’ve personally not bothered with Barbell BORs for years, as I find a standard diet of deadlifts, snatches, double kettlebell complexes, and pull-ups to cover my bases. I do some band work as well, mostly “prehab” type stuff for BJJ, like band pull aparts and Crossover Symmetry.