I know this question belongs on the beginner board, but I like reading the posts here a lot more, so I’m hoping I get better answers here.
I’m a little confused as to the different variations of rowing. I know they’re all going to be variations of the same exercise, but I was curious as to the differences.
The ones I’m thinking of in particular are bent barbell rows, t-rows, cable rows,and rope pulls to the neck.
I have a lot more questions, but I like to read the replies first, and then ask based on the answers.
thanks
(this was inspired by the barbell row thread on this board. Great thread!)
T rows are normally done with a machine. They build your back. Rope pulls to the neck are supposed to help hit your rhomboids, and they are supposed to help correct your posture. The jury is out on Upright rows, some people beleive there good, some people beleive there bad.
upright rows put your shoulder in a dangerous position because at the top of the lift your shoulder blade is impinging some of the muscles. Personally, I do not do them because I am prone to shoulder problems.
Chest Supported Rows - these are done on a machine in which you lay prone. This is a really good one.
Dumbell Rows - this is a really good variation as it helps to correct mismatched limb development. If your dumbells aren’t too oversized, you can do these with a supinated or pronated grip too!
Cable rows - done with a cable stack machine
Fat Man Pullups - place a bar in a rack, elevate your feet, hang from the bar and row against gravity
Rowing with Jumpstretch Bands - this is kind of an odd one since you are rowing AGAINST the strength curve. Your arms don’t get much of a workout and all the band tension nails you right in the latter portion of the lift (when your upper back takes over).
So does it really matter which rows I use, as long as I work hard? I want to start concentrating on them a lot more because I need some depth to my back. I’m thinking of doing supported (T) rows and cable rows to my chest. That’s gonna be in addition to a healthy diet of deads and pull ups. Any problem there that I’m missing?
[quote]BarneyFife wrote:
T rows are normally done with a machine. They build your back. Rope pulls to the neck are supposed to help hit your rhomboids, and they are supposed to help correct your posture. The jury is out on Upright rows, some people beleive there good, some people beleive there bad. [/quote]
Most rows are for your back (rhomboids and latisimus dorsi), the exception being the upright row which is done for your shoulders (primarily medial delt with traps secondary). I have found that using DB’s for upright row is much less damaging than using a bar.
Rope pulls and wide grip face pulls do hit your rhomboids, but they are usually used for hitting the rear delts as well.
Grip is very important in any pulling motion, in general the wider the grip, the less bicep involvement you will have. Narrower grips involve more bi’s, but usually allow you to move more weight.
And yes, it does matter which movement you perform. If you are doing more than one row, make sure they work the muscle in a diffent way…variety is the key.
[quote]shamethedebil wrote:
So does it really matter which rows I use, as long as I work hard? I want to start concentrating on them a lot more because I need some depth to my back. I’m thinking of doing supported (T) rows and cable rows to my chest. That’s gonna be in addition to a healthy diet of deads and pull ups. Any problem there that I’m missing?[/quote]