T-bar or cable rows?

[fqqs]

Which one is better? Chest supported T-bar rows or cable seated rows?

[keys_10]

Depends on the individual. It's honestly your choice.

[bpshock]

Which one is better? Chest supported T-bar rows or cable seated rows?

A few weeks back I've been just doing one exercise for rows- usually just one hand DB rows.

I recently switched to doing TWO exercises for rows- BOTH T-bar and cable seated rows (for wide grip and close grip rows). Correct me if I'm wrong, but isn't it better to be doing both?

[MichaelCJ]

They're both fine. Do either, or do both. Whatever works with the rest of your routine, really.

Seated row will probably run out of weight pretty quickly (well, IME). So, T-bar for the long term (though I haven't tried chest-supported rows...) And/or barbell rows. And/or dumbbell rows. And of course, deadlifts, and pullups and/or chinups. Optionally, lat pulldowns too.


edit: Incidentally, it's pretty easy to jury-rig a proper T-bar row using a spare barbell and cable attachment to suit...

[JoeTommy]

A few weeks back I've been just doing one exercise for rows- usually just one hand DB rows.

I recently switched to doing TWO exercises for rows- BOTH T-bar and cable seated rows (for wide grip and close grip rows). Correct me if I'm wrong, but isn't it better to be doing both?

Definitely, it's always a good idea to perform different exercises for each muscle group to target different areas of that specific muscle.

I.E. wide grip, mid grip, and close grip bench

You definitely have the right idea!

[irongrandpa]

to completely work your back, you to pull from the floor, pull from over your head, and from in front.

[axkoam]

I almost always find that doing variations of the same exercise is better than only doing 1 type everytime

[Tommy W.]

There isn't a better. Supported and non supported both have their advantages. Mix up all the exercises for best results

[fqqs]

My whole back routine is:

Deadlifts 3 sets 4-6 reps
Weighted Pull-ups 2 sets 4-6 reps
Pulldowns 2 sets 4-6 reps
Cable rows 2 sets 4-6 reps


I'm just a bit bored of Cable rows and also I tend to lean back WAY too much. Wondering if T-bar rows would be a good replacement?

[Hola Bola]

Either one is fine.

[Grafix]

I try to keep it variated hitting my back from all angels mostly i do 4 excercises, after a while i use different excercises and maybe start doing cable rows instead of t-bar

[RussAnderson]

personally don't even bother with t bar rows now in fav of cable reason being cable helps to constantly keep the tension on the muscle being worked .Also i can concentrate better with the motion and keep any cheating down to a low minimum .I've seen guys load 5 plates on the t bar machine basically swing the weight up using legs lol try bent over cable rows i usually do both seated and bent over rows and have had some good results with cable training.

[isavukmaas]

Both good! I like Tbar personally...another really good one is if you use the lat pull down bar and set it up on a seated row machine...wide grip( pretty much as wide as you can) super set with close grip! Super good for back IMO

[ChrisAckerman]

I don't know what your chest-supported machine is like, but the one at my gym forces me to pull towards my sternum, thus using mostly my upper back. On cable rows, I pull towards my belly-button or lower (I believe this is fairly typical). This motion stimulates my lats more so than chest-supported rows, especially the lower portion. As somebody else said, pull from the floor, above your head, and from in front.

[k9pit]

Depends on what you're trying to hit with each.

[miamibodybuilder]

they're both great exercises in my opinion. why not just do them both? when it comes to back or any other muscle for that matter, use everything and anything at your disposal to create the best physique possible. dont shortchange yourself when it comes to which exercise is better than the other. they both work very well and give you a different range of motion and stretch altogether. so hit them both.

[pvn23]

If you want a nice, strong, and thick back, you'd be doing both without asking whether or not which one is the better exercise.

[Djanvk]

to completely work your back, you to pull from the floor, pull from over your head, and from in front.

What are some alternatives to deadlift for the pulling from the floor part? My lower back is jacked up and deadlifts really mess me up.

[herofit54R]

What are some alternatives to deadlift for the pulling from the floor part? My lower back is jacked up and deadlifts really mess me up.

If your lower back is messed up, I'd seriously consider talking to a chiropractor before you do any back training at all. I really have no idea how significant you might mean - you might slip a disc just trying to do a bent over row, or you might not have a problem until you're doing heavy DL singles. But once you do that, then I'd say a lighter way to approach lower back training is the tried & true hyperextension - or back extensions. Focus on quality of contraction, isometric hold and muscle control; not speed or rep counts. If all you need is a little active recovery and light training, you'll be fine. If you did something serious, I'd see a doc before you try to pull another DL. It's just not worth the risk.

[MichaelCJ]

First of all, ^^^.

What are some alternatives to deadlift for the pulling from the floor part? My lower back is jacked up and deadlifts really mess me up.

Yeah. You're probably going to have troubles, sooner or later, if your lower back is stuffed, regardless of which pull from the ground you choose. In fact, other kinds of pulls might prove problematic also, like barbell rows, etc. Even squats and similar lifts could place you in a compromised position.

That said, you could *try* trap bar deadlifts (starting light, obviously). *IF* it's okay to try anything whatsoever. Get medical advice, and follow it, first and foremost.

[herofit54R]

If you want a nice, strong, and thick back, you'd be doing both without asking whether or not which one is the better exercise.

+1

To throw mine in. I prefer the T-Bar, in the sense that I prefer asians to blondes. I'm not gonna kick one outta bed, ya know? Both are worthwhile contributions to your program. I feel the secondary motion in my biceps more in a chest-supported T-Bar than I do in a seated row. However, there is one inherent advantage to the seated row by virtue of it being on cables - you're more likely to be able to vary the grip. My gym now has a chest-supported T-Bar Row with like 4 different grips, but I'd never seen that before. You're often lucky if there's a T-Bar Machine at all, a lot of guys end up doing it with a Double D grip and a barbell. That sort of T-Bar row feels more compound to me, though I don't pretend to really understand why. If there's enough weight on it, I'd imagine your whole posterior chain is tense during the movement to keep from flying forward.

[chazzy1864]

Which one is better?

Neither.




Both.

[Cheftepesh]

Personally I use both. I like the tensions aspect of the cable rows as well as the form of tbar rows. Both works so choose for yourself or just keep it changing.

[lubrizzle]

My whole back routine is:

Deadlifts 3 sets 4-6 reps
Weighted Pull-ups 2 sets 4-6 reps
Pulldowns 2 sets 4-6 reps
Cable rows 2 sets 4-6 reps


I'm just a bit bored of Cable rows and also I tend to lean back WAY too much. Wondering if T-bar rows would be a good replacement?

If you have a tendency to cheat on your form on cable rows, then you'd probably do the same for T-bar rows. Drop the weight lower and maintain an upright position for cable rows and see how that feels for a few back days.

What kind of volume do you do for your chest and shoulders? Your back volume should be just as much. As what others already mentioned here, you need pulls in all directions. Personally, I have 2 upper days (1 lower day, but I also play a lot of volleyball on non lifting nights, and all the jumping puts my lower body through a lot). First is horizontal day: flat/decline presses and seated cable/bent over db rows and other similar exercises including face pulls. Second is vertical day: incline/shoulder presses and pull/chinups/pulldowns as well as shrugs/lateral raises.

[fqqs]

If you have a tendency to cheat on your form on cable rows, then you'd probably do the same for T-bar rows. Drop the weight lower and maintain an upright position for cable rows and see how that feels for a few back days.

What kind of volume do you do for your chest and shoulders? Your back volume should be just as much. As what others already mentioned here, you need pulls in all directions. Personally, I have 2 upper days (1 lower day, but I also play a lot of volleyball on non lifting nights, and all the jumping puts my lower body through a lot). First is horizontal day: flat/decline presses and seated cable/bent over db rows and other similar exercises including face pulls. Second is vertical day: incline/shoulder presses and pull/chinups/pulldowns as well as shrugs/lateral raises.

Here is my whole routine:

Monday - Back & Biceps

Deadlifts - 3x4-6
Weighted Pull-ups - 2x4-6
Pull-downs - 2x4-6
Seated Cable Rows - 2x4-6
Barbell Curls - 2x4-6
Dumbbell Curls - 2x4-6

Wednesday - Chest, Shoulders & Triceps

Flat Bench Press - 3x4-6
Incline Bench Press - 2x4-6
Weighted Dips - 1x4-6
Military Press - 2x4-6
Side Lateral Raises - 2x4-6
Lying Triceps Extensions - 2x4-6
Tricep Cable Pushdowns - 2x4-6

Friday - Legs, Calves & Abs

Squats - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlifts - 2x4-6
Standing Calf Raises - 2x6-8
Seated Calf Raises - 2x6-8
Cable Crunches - 2x8-10
Hanging Leg Raises - 2 Max

[traineeh]

I'm doing a similar workout, Push/Pull/Legs, except more than 3 times a week..

Thinking of subbing my cable rows for Pendlay/BB rows (I already do t-bar rows which I love)

also, should I also do Dips after my bench presses? My dips are last (weighted).

Thanks

[brendatyle]

just try a period of time and make sure what kind of training is right for you.

[Basketball22]

If your goal is lats then probably t-bar. Most emg tests i've read say t-bar is one of the most effective lat exercises.

[GeneralSerpant]

If you're talking about the T-Bar Machine, then cable rows.

Otherwise, I think the free-weight t-bar will incorporate more stabilizing muscles than the seated cable row.

Form is crucial on both of them, but I think seated cable rows is just more complicated, while t-bar rows are heavier on the stabilizers.

[italianplaya30]

Tbar 100%