Which Row Do You Choose?

Written By Steve

April 20th, 2012

Rows are an exercise to help build back muscle and strength. There are many different variations of the row, and each variation works the back slightly different. Common variations of the row are: Bent-over barbell rows, Dumbbell rows, cable rows, and T-bar rows.
• Bent-over barbell- rows generally work the middle of the back as well as the lats. The wider your grip the more the lats come into play. The standard grip for this exercise is about shoulder width apart. A double over hand or a double underhand grip are commonly used. An underhand grip recruits the biceps more than the double overhand. This variation of rows requires the most core stability out of all the rows. The bent-over barbell row is probably the hardest row variation to perform with good form, and is better for more experienced lifters.

• The Dumbbell Row- targets mostly the middle of the back and less of the lats because your arm is tucked in by your side when performing the exercise. You will also use less of your core while doing this variation because you are leaning on a bench, but this may not be a bad thing because it allows you to focus more on working the muscles in the back. This variation of the row is easy to perform, and is great for all lifters, whether a beginner or experienced.

• Cable Rows- can be done a couple of different ways. One way is a close parallel grip which is one of the best ways to really hammer the middle of your back. Another way to do cable rows is with a standard double over hand grip or double underhand grip. The standard grip will work the back similar to the bent-over barbell row, but with less focus on core stability which could allow you to focus on targeting the back muscles without distractions. Cable rows are easy to perform, and great for beginners and experts.

• T-Bar Rows- are closely related to a close parallel grip cable rows. T-Bar rows will also really hammer the middle of the back, but requires core stability like the bent-over row. This exercise is highly popular amongst bodybuilders due to really shaping and building up the back nice. This exercise is usually for more experienced lifers.

These were the main variations of rows, all of which are beneficial in their own way. The most beneficial thing to do would be to utilize each variation of the row at one point or another. This will allow to keep changing up your works and expose your back muscles to a different stimulus each time you workout. Row with the flow to a bigger and stronger back.

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