I didn’t write this post because when I hit search I couldn’t find that this debate hasn’t been hashed out about a 1000 times. I wrote it because when the conversation of pulls/chins vs. rows comes up EVERYONE (well, you know, a lot) say do both (usually the gym-myth of pull-ups = width and rows = thickness). Then a die hard will jump in and add “deadlifts”! Honestly that’s not a bad answer.
But I think the “do both” or “do A for width & B for thickness” are lazy cliche’s being repeated without too much thought going into them.
Because of the technique factor I didn’t look at Oly lifts–only reason. Also I used ExRx as a source because it’s been around for awhile and is a usually acceptable source to cite in terms of kinesiology.
I looked at pull-up/chins vs. DB rows vs. Barbell Bent Row vs. Deads. There seems a clear winner and it seems obvious right out of the gate: Barbell Bent Row. Allow me to explain my thinking:
Chin-up: Muscles
Target
Latissimus Dorsi
Synergists
Brachialis
Brachioradialis
Teres Major
Deltoid, Posterior
Rhomboids
Levator Scapulae
Trapezius, Lower
Trapezius, Middle
Pectoralis Major, Sternal
Pectoralis Minor
Dynamic Stabilizers
Biceps Brachii
Triceps, Long Head ---for those counting that's 13 muscles engaged and working--receiving stimulus.
NOW DB Row: Muscles
Target
Back, General
Synergists
Trapezius, Middle
Trapezius, Lower
Rhomboids
Latissimus Dorsi
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Brachialis
Brachioradialis
Pectoralis Major, Sternal
Dynamic Stabilizers
Biceps Brachii
Triceps, Long Head
Stabilizers
Triceps (supporting arm) (we really think the supporting arm is working that hard? No way. So we have a tie with chins at 13. Hell if I give you the triceps as "stabilizer" then rows win 14 to 13. But mostly I'd consider them a tie.
NOW Barbell Bent Row:Target
Back, General
Synergists
Trapezius, Middle
Trapezius, Lower
Rhomboids
Latissimus Dorsi
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Brachialis
Brachioradialis
Pectoralis Major, Sternal
Dynamic Stabilizers
Biceps Brachii
Triceps, Long Head
Stabilizers
Erector Spinae
Hamstrings
Gluteus Maximus
Adductor Magnus
Antagonist Stabilizers
Rectus Abdominis
Obliques --- 19 muscles. Bam. But wait surely the King, the Deadlift must beat it?! Well...
DEADLIFT: Target
Erector Spinae
Synergists
Gluteus Maximus
Adductor Magnus
Quadriceps
Soleus
Dynamic Stabilizers
Hamstrings
Gastrocnemius
Stabilizers
Trapezius, Middle
Trapezius, Upper
Levator Scapulae
Rhomboids
Antagonist Stabilizers
Rectus Abdominis
Obliques --13 and one of the biggest is the quadriceps (so if you squat...)
It seems stacked up muscle stimulated for muscle stimulated Barbell Bent Rows win easily. As for width…width is associated with lats. BB Bent Rows clearly work lats, are people really thinking that chins stimulate lat muscle fibers and rows stimulate lat muscle fibers but the muscles “know” they’re contracting against tension from a “pull” vs. “row” and so grow differently? Muscle fibers don’t know anything but expand and contract against resistance.
From a purely systemic point of view Deads would win because of sheer poundage used but if you have a squat movement in your program this advantage is quickly addressed.
Muscle for Muscle Barbell Bent Rows appear, on paper, as THE best back exercise.
I wrote this tongue-in-cheek not troll-piss-off-the-crowd mode–but I think there’s some logic in what I’m saying given side to side comparisons. Curious what others think once they look at the issue the way I did.