Growing up training for athletic purposes, the focus in the weight room was moving weights. It didn't so much matter how - so cheating rows was just a thing. So even into college my rows were shit. I was just throwing dumbbells around like a lunatic, most often with my biceps fatiguing before my back. I just thought that's what happened and I needed bigger biceps.
Then one day, god forbid, I did some light rows. And some chest supported rows. And some seal rows. And wow, I was weak as shit without any momentum. Go figure. So I learned that tough lesson about ten years into training.
Maybe a year ago I saw someone doing Trap bar rows. Seeing as I was training in my basement for a few months and I had a sweet trap bar from EliteFTS, I gave them a go. And they kicked my ass. I've been a big fan ever since.
I like starting with 3-4 sets of 8 at a moderate weight, something where you're barely breaking a sweat. Then work up to 8x8 over the next 2-3 weeks. Swap them out for a cycle, then come back to them. Once I come back to them, I'll work up to a heavy set of 6-8 each week for 2-3 weeks. Then start over again the following cycle working up to 8x8!
The cool part is it's hard as hell to cheat. You can get a little momentum, but you never gain any leverage over the weight. So it keeps your ego in check for you.
[YouTube=http://www.youtube.com/watch?v=0B7klH1hAx8&feature=youtu.be]
