Bent over Rows vs Cable Rows vs One Arm DB Rows

[Snausage]

I have had a history of back problems and when I even look at someone doing a bent over bb row my back starts to hurt. Are cable rows or one arm db rows hitting the same muscles? I understand that the bent over BB rows incorporate a lot more core/stability muscles but for someone who is just concentrating on their back do these alternatives offer the same value?

[gm516]

have you tried wearing a belt to help with the pain?

[lhprop1]

You can get pretty much the same effects from seated rows or inverted rows if you do them properly.

The key to doing them properly is to let the weight spread your scapula before each rep. If you just sit there and crank out partial reps on them without doing that, you're just working your biceps. Let the weight pull your arms to complete extension, let your upper back open up, and then pull on each rep.

[Snausage]

have you tried wearing a belt to help with the pain?

No I have never worn a belt while lifting. I dunno just thought they were for hard core power lifters and never really researched them.

[kenethleclair]

Dont do that...cable rows will suffice...one arms rows are o.k. Too...bentover bb rows are perhaps the most difficult back exercise and mostly because guys are using too much weight...try doing it underhand with less weight..

i have had a history of back problems and when i even look at someone doing a bent over bb row my back starts to hurt. Are cable rows or one arm db rows hitting the same muscles? I understand that the bent over bb rows incorporate a lot more core/stability muscles but for someone who is just concentrating on their back do these alternatives offer the same value?

[mslman71]

No I have never worn a belt while lifting. I dunno just thought they were for hard core power lifters and never really researched them.

Try 'em. You might be surprised how much it helps.

[desslok]

I actually tend to have much better form doing bent over rows. Kind of like when doing squats and deads, you focus on keeping proper form. With cable rows I tend to slack off and don't use great form, and have jacked my back on occasion doing them. I guess it may depend on where its easier to maintain focus and use proper form.

[nvrstopworking]

You can get pretty much the same effects from seated rows or inverted rows if you do them properly.

The key to doing them properly is to let the weight spread your scapula before each rep. If you just sit there and crank out partial reps on them without doing that, you're just working your biceps. Let the weight pull your arms to complete extension, let your upper back open up, and then pull on each rep.

Great advice here... I used to end up doing those stupid partials all the time (because that's how I saw most guys in the gym do them) until I figured out how to do the exercise properly. Definitely makes a difference.

[DaddyR]

Great advice here... I used to end up doing those stupid partials all the time (because that's how I saw most guys in the gym do them) until I figured out how to do the exercise properly. Definitely makes a difference.

Agree. A full stretch at the bottom is key, as is slow steady movement and even a brief pause and squeeze at the top of the contraction.

[bodyhard]

I love BOR and IMO nothing replaces them. But if I had to choose between cable rows or one arm db rows I would go with the one arm db rows.

[whatevergirl]

I have had a history of back problems and when I even look at someone doing a bent over bb row my back starts to hurt. Are cable rows or one arm db rows hitting the same muscles? I understand that the bent over BB rows incorporate a lot more core/stability muscles but for someone who is just concentrating on their back do these alternatives offer the same value?

considering you have back issues, maybe the fixed t-bar row? then your chest can rest against something, and pull back, as opposed to standing/bending over, and potentially straining. Just thought I'd throw that one out there to ya, too.

[pastorgbc]

I love BOR and IMO nothing replaces them. But if I had to choose between cable rows or one arm db rows I would go with the one arm db rows.

I will echo what Bodyhard says here. Although cable rows and one-armed rows are fine exercises, they are not substitutes for BB bent over rows.

If you have back issues, I would stay away from seated cable rows. As you approach failure with the movement, it is too easy to lose form and hurt your back. If you are going too light to approach failure, this exercise will do nothing for you.

One-armed rows are a safe movement, but imo you have to go heavy with them to be of any benefit. You do not say whether you are doing chins and pullups. If I had lower back issues, I would make sure that I prioritize chins, and supplement with one-armed rows.

Ray

[Snausage]

I will echo what Bodyhard says here. Although cable rows and one-armed rows are fine exercises, they are not substitutes for BB bent over rows.

If you have back issues, I would stay away from seated cable rows. As you approach failure with the movement, it is too easy to lose form and hurt your back. If you are going too light to approach failure, this exercise will do nothing for you.

One-armed rows are a safe movement, but imo you have to go heavy with them to be of any benefit. You do not say whether you are doing chins and pullups. If I had lower back issues, I would make sure that I prioritize chins, and supplement with one-armed rows.

Ray

Pullups are the number one priority on back days. I am still working my way to unassisted but with any luck by the end of March I will be able to hammer out 3 sets of ten bodyweight. Chins I do on bicep/leg day and those are much easier for me.

Thanks for everyones input it is appreciated. Maybe once I feel comfortable with the strength in my back I may give them a shot again starting light of course!

[Dsum74]

Dont do that...cable rows will suffice...one arms rows are o.k. Too...bentover bb rows are perhaps the most difficult back exercise and mostly because guys are using too much weight...try doing it underhand with less weight..

I agree I was one of those Idiots I'm still have problems with my bicept tendon use to do 405 bent ber bar row up until 3months ago ..

[boathead]

the lower back muscles are notoriously slow to recover, and they take a beating with many exercises...squats, deads, rdl's, rows, even bench and standing press.

i often forego my t bar rows in favor of cable rows. they seem to take the lower back out of the equation a bit. but i then go with a lighter weight for higher reps for a change of pace.

[yakabebe]

You can get pretty much the same effects from seated rows or inverted rows if you do them properly.

The key to doing them properly is to let the weight spread your scapula before each rep. If you just sit there and crank out partial reps on them without doing that, you're just working your biceps. Let the weight pull your arms to complete extension, let your upper back open up, and then pull on each rep.

^^^^^X2

Agree. A full stretch at the bottom is key, as is slow steady movement and even a brief pause and squeeze at the top of the contraction.

From my experience and lots of reading, the essence of the cable row is in fact, a fairly rapid contraction of the back to get the arms back is done so as to avoid the biceps involvement. That almost plyometric movement helps to ensure the focus and connection is in the back and not the arms.

Then the stretch and the spread of the scapula as I move back to the start position is my focus.

On the issue of back problems and whether the 1-arm db row is a good exercise vis-a-vis others - my thoughts are if you do this and use a weight anywhere near your limit, there is a very strong tendency to effect torsion in the spine and bring tremendous shear pressures on the back due to the asymmetric demands of this exercise

For mine, by doing things that makes an equal demand on both sides of the spine and in a plane of movement that is set and fixed and both under control and in your expectations - then the risks diminish.

And vice versa

[ingym4life]

Form is EVERYTHING, especially when you are working the back due to the potential for injury. Get form down first (regardless of the exercise you choose to partake in), kick in the intensity...and strength comes naturally with time and dedication. My back is my best bodypart in my opinion. Being a very small boned individual, long and lean...I am not genetically designed for heavy back work...and it took, time, dedication, discipline and learning proper form to get strong at back movements. Now I am always saying my back feels "bullet proof" because it never seems to get hurt picking stuff up. Start basic, get that form down pat, and then add as you need to. I do deadlifts as the base of one back workout, then switch it to seated cables for the next one so I can fully recover.

I do all of the exercises you mentioned so I really dont have a preference of one over the other. I do tend to alternate the exercises though, one time one arm dumbells, the next time more cables and no dumbells. Just listen to your body.....anyway, I guess i got excited babbling about back stuff....good luck with your endeavors.

[philipj]

Mr. Bad back responds.........Concerning weight exercises for the back, I use pull overs, good mornings, one arm rows(as you can get a bit of a twist if you use light weights) and pull ups(chins). Weights are light, and they work.

I read an old article by Vince Gironds who talked about using dumbells, start with a light weight. When you complete 5 reps, move to the 5 lb higher and repeat until you get to a satisfactory weight. Then work your way back down. While he was talking about biceps, I have used that idea for years. I have discovered that there are very few of the young tough studs doing ANY back exercises. You will be ok, just go slow and do not be intimadated by anyone.

Note that at one time about 11 years ago I had to use a walker. A lifetime of exercise saved me. Diet, work out sensibly, take the Knox Joint Formula at least once a day.

[physcult]

The exercises are not different enough to worry about if you cant perform unsupported rows. Chins, pulldowns, and supported rows is fine.

[TXBuddy]

considering you have back issues, maybe the fixed t-bar row? then your chest can rest against something, and pull back, as opposed to standing/bending over, and potentially straining. Just thought I'd throw that one out there to ya, too.

^This. When my lower back is worn out, I use the supported T-bar.

[whatevergirl]

^This. When my lower back is worn out, I use the supported T-bar.

Now, if you have chest strain/pain, then this won't work. I learned that the hard way.

[boninja]

If you have back issues then standing 2 handed cable rows work the best. You can focus on the squeeze better. Bent over anything isn't good for your back. We are upright creatures so do all exercise standing if possible.

[GuyJin]

Nice resurrection of an old thread.

[tonewood]

Chest supported BB row. You may need a tall bench, or put bench at a slight angle.

I have same problem as OP.

I'm able to do seated rows, but I am concerned they might eventually cause a problem. Takes a lot of discipline to keep my back straight.

[Karl_Hungus]

Nice resurrection of an old thread.

Yup. I'm guessing that after 3 years, the OP has made a decision about which kind of rows to do.

[Brackneyc]

Nice resurrection of an old thread.

Yeah, and with some really poor advice on the topic. BOR are fine if done properly.

[erikjh]

If you have back issues then standing 2 handed cable rows work the best. You can focus on the squeeze better. Bent over anything isn't good for your back. We are upright creatures so do all exercise standing if possible.

Yes!!!!!! Heavy heavy heavy military standing presses are awesome for you back!!!!!

[pvsampson]

Bent over anything isn't good for your back.

I have known some women that would disagree with this.

[mrbackbull]

Inverted rows would completely solve the strained back issues.

[Karl_Hungus]

Inverted rows would completely solve the strained back issues.

See post #25.