The reduced range of motion increases stability and less stress on the lower back means the lifter will build confidence with the hip hinge and heavy horizontal row pattern. When done correctly, the barbell row can build postural strength and neuromuscular coordination. T-Bar row and barbell row in the same training session? BarBend is the Official Media Partner of USA Weightlifting. Adding a longer isometric hold at the top of every row can be a powerful back-building T-bar variation. 11 Best Hammer Strength Row Alternatives For a Jacked Back Look straight ahead, don't strain your neck either. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Then, do another set to failure with even less weight. The T-bar row lends itself well to muscle-building drop sets with. But with the T-Bar row being easier on the lower back and more stable due to the landmine set-up, you may have an easier time recovering from your hypertrophy-focused sessions. You can also use it for more general muscle-building and even to increase back and grip endurance in higher-rep training. Load the bar equally on both sides, using weight collars to secure the weight plates in place. T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked These things could help you lift more weight, but not necessarily target your back optimally. The T-Bar row, although the setup is more complex, the angle and stability of the landmine is easier on the lower back and this usually allows you to use more weight. Not that the bent over row is a bad back exercise, because its awesome! 3- Pendlay Rows. whats up halfway, curious why you'd steer him towards a machine instead of free weights. *Deadlifts pants after taking a chit crew*. In addition, the barbell row can promote greater intramuscular coordination by loading the lower back and hamstrings in conjunction with the muscles of the upper back. Slowly lower both bells over four seconds, keeping your elbows at a slight angle . Having the bench support makes it harder to move around to make the last few reps easier. Make sure to flare your lats out at the bottom. Physical Activity Guidelines for Americans", American Council on Exercise: "New Study Puts the Crunch on Ineffective Ab Exercises", ExRX.net: "Barbell Underhand Bent-Over Row". If done improperly, the barbell row can hurt your lower back. Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. The barbell row is associated with promoting width of the back muscles. The 5 Greatest Rowing Exercises - T NATION Here are some frequently asked questions for the t-bar row and the barbell row: Compared to other row variations, the t-bar row is a much safer alternative. Immediately drop the weight immediately by 10 to 20 percent and perform more reps to failure. When your back is stronger, you can deadlift more, make your squats more stable, and even bench more weight. When training for strength, we like to use four or five sets to ensure we are getting enough volume at this load. It definitely needs to be part of your back training routine. Rows help add thickness to your upper back, mid-back, and lats, whereas pulldowns create more width. France. On the other hand, barbell rows don't require a specialized piece of equipment, and they give you a lot more flexibility in where you do your back exercises. Hinge forward from the hips, softening your knees as necessary so that you can keep your back flat as you lean forward.