If you’re serious about maximizing strength or getting a V-taper, you need to row and grow. The T-bar row and barbell row are often the top two candidates for where to pull the big barbells in most lifting programs. But which one will you choose?
We often see strength athletes and bodybuilders pulling multiple plates. This helps build strength, muscle mass and pulling power. Its cousin, the barbell row, is slightly more complex and trains the lower and upper back. Both moves are similar, but they differ slightly in stability, setup, and technique, so you may prefer one over the other.
The T-bar row is more complicated to set up, but mine angles and stability are easier on the hips, and more weight can usually be used. It requires more hamstring activation, but is less stable, so less resistance is used.
Depending on your goals, a T-bar or barbell row may be more suitable.It’s up to you and your preferences. However, the simple guidance below will help you determine when it’s best to pull using a T-bar setup or barbell row. Let’s dive in.
Difference between T bar row and barbell row
First off, T-bar rows and barbell rows are both horizontal pulls that allow lifters to perform pretty heavy. Here are some of the main differences between the two:
Range of motion and bar pass
The main difference between the T-bar row and the barbell row is the range of motion and bar trajectory. You can generally lift more weight because you have a T-bar set up with mines.
Additionally, range of motion (ROM) is reduced as the torso is lowered to the ground and the knees bend more. Not so with the barbell row. This is the hip hinge for the stiffer leg.
trained muscles
A fixed bar pass in the T-bar row puts less demand on core and postural stability and puts more emphasis on the upper back. , the upper back is more trained.
This is why T-bar rows contribute to a thicker back. The barbell row also reduces stability and requires increased core and postural control and increased lumbar engagement to support the hip hinge.
setting
The T-bar row is a mine exercise that requires a mine attachment or barbell to be pushed into the corner with a towel or tennis ball.
For barbell rows, all you need is a barbell and weights. Both lifts require you to start with the equipment on the floor and deadlift with the hinges down.
Similarities Between T-bar and Barbell Row
T-bar rows and barbell rows don’t look the same and have very different setups, but there are some similarities.
movement pattern
The specific mechanics of the barbell row and T-bar row differ depending on your setup, but the overall movement pattern is the same. Both T-bar and barbell rows are horizontal pulls that work the muscles in your upper back, lats, forearms, and biceps.So you can get more traction on both lifts.
both build the posterior chain
T-bar rows and barbell rows focus on different muscles, but both train the posterior chain. Barbell rows may strain your back and hamstrings, but by comparison, T-bar rows use your hamstrings and hips to some extent.
Depending on your grip, the barbell row works more lats than the T-bar row, but the lats play an important role in this lift as well. Both lifts require a great deal of grip strength to hold the bar firmly in your hands.
T-Bar Row vs. Barbell Row Technique
Both the T-bar row and the barbell row are horizontal pulls, so the technique is similar, but there are some differences.
lower back and upper back
The row of the T-bar, the angle of the bar, and the placement make it easier for this to fit into position, putting less pressure on your hips. If so, the T-bar row is your go-to.
This is not noticeable with barbell rows. The lower back works better in a forward-loaded, less stable hip-hinged position. Barbell rows apply more compressive force to the spine and require more spinal stiffness than other row variations.
Additionally, the barbell row provides greater engagement from both the hip and back compared to the T-bar row. (1)
How to do the T-bar row
- Stand on the bar with a wide stance and bend at the waist to lower into a row position.
- Lower your shoulders, lift your chest, and neutralize your spine.
- Your feet should be placed about 8 to 12 inches behind the plate.
- With your arms extended, grasp the T-bar with both hands and pull the handle toward your midriff.
- Pause for 1 second and slowly lower to the starting position.
how to do barbell row
- Hinged at your hips, grab a loaded barbell with a grip slightly wider than shoulder width.
- Squeeze your shoulder blades together and row until the barbell touches your stomach.
- Elbows should be at approximately a 45 degree angle throughout the movement.
- Hold the position at the top of the row and slowly lower it.
- Reset and repeat.
When to Do T-Bar Rows and Barbell Rows
Both of these lifts definitely deserve a spot in your strength programming. But if you’re trying to find what works best for your health and fitness goals, follow the advice below.
for strength
In terms of absolute load potential, you will almost always be moving more weight on the T-bar row than on the barbell row. if you are looking for Strengthen upper back musclesthe T-bar line should be your go-toThe ability to use more weight and the neutral grip is the strongest grip, so it will be what you run when building absolute strength.
Barbell rows help build strength throughout the body. It also has a place as a deadlift accessory exercise to strengthen your lower back for stronger and safer pulls, as your upper and lower back are evenly involved.
You can also target the hamstrings more specifically to strengthen the hinge position at the bottom of the barbell deadlift.
for hypertrophy
If you want to add thickness and depth to your upper back, the T-bar row is probably your best option. A tighter grip and reduced ROM give more emphasis to the upper back.However Choose the barbell row if you want more V-taper and core strength.
That said, both work similar muscles hard and heavy, making them great choices for muscle growth. It may make it easier to recover from a traumatic session.
for bodybuilders
Bodybuilders will probably benefit more from T-bars From Barbell Row. Lifters may recover faster from the T-bar row due to lack of compression in the lower back. Rowing a barbell is a great exercise, but it can put strain on your lower back and can affect your recovery, especially if you train your lower body the next day.
Beginners
Before rowing a barbell, you should be familiar with the hip hinge under load. Whether it’s deadlifts, Romanian deadlifts, or kettlebell swings, learning the hip hinge with resistance takes some time and effort.
Beginnersstarting from the T bar line might be a better optionReduced range of motion improves stability and reduces stress on the lower back, allowing lifters to feel more confident with hip hinges and heavy horizontal row patterns. Once the novice lifter is comfortable with her T-bar row, she can move on to more advanced barbell rows.
T-Bar Row or Barbell Row — Who Wins?
Both are great exercises, and both can be incorporated into your program if your lower back is healthy. If you want to improve your deadlift numbers and technique, the barbell row is for you. Spending more time in the hinge position strengthens your lower back. This is necessary for a safer and stronger pull.
On the other hand, bodybuilders and those who suffer from soft hips May The T-bar row works well. It’s comfortable and puts less strain on your spine, so you can pedal heavier and longer, resulting in a bigger back.
Ultimately, which exercise you choose will depend on your unique needs at the gym. Declaring one exercise better than another is a very difficult task. As with all fitness, the devil is in the details.
References
1. Fenwick, CMJ, Brown, SHM, and McGill, SM (2009). Comparison of different rowing exercises: core muscle activation and lumbar spine motion, load and stiffness. Journal of Strength and Conditioning Research, 23(2), 350–358.
Featured Image: Yasminko Ibrakovic/Shutterstock
