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Barbell Bent-Over Row Vs T-Bar Row | WHICH BUILDS A THICKER & WIDER BACK?
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- Опубликовано: 12 авг 2024
- A lot of people get caught up using multiple exercises to train the same muscle groups with the same movement patterns and this is horrible for maximizing your gains. The key to building a bigger back is knowing which exercises target which parts of the back to ensure you are ALWAYS GROWING WIDE & THICK (giggidy). This video will clear up a lot of confusion and by the end you will know WHY you are incorporating these two movements in your routines! 💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!
(0:17)- VERSUS SERIES PLAYLIST
• Dumbbell Bicep Curl VS...
(3:04)- 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!
• 7 Dumbest Barbell Bent...
READ FULL ARTICLE WITH PHOTOS
muscularstrength.com/article/...
Welcome to another installment in the VERSUS series! In this article, we’ll be comparing the tried-and-true Barbell Bent-Over row with the old-school T-Bar Row in terms of building a nice thick wide back!
Now, while both exercises are amazing compound movements to include in your back workouts, they constitute a very similar pulling pattern, which means including them both into the same workout is probably redundant. So if you only had to choose one, which one would it be and why?
First of all, let’s take a brief look at the anatomy of the back. The biggest muscle in the back is the latissimus dorsi (or lats for short). The lats originate in the lower spine and insert all the way up in the humerus (upper arm bone). Most people, in their mind, have linked lat training & growth to vertical pulling movements such as Pull-Ups and Pulldowns, and in the same way they’ve linked mid-back growth and thickness to rowing movements. To take it a step further, people usually equate training for back width to vertical pulling movements and training for back thickness to rowing movements, which couldn’t be further from the truth.
The truth of the matter is that proper rowing, utilizing exercises such as the T-Bar Row or the Bent-Over Row can build both the thickness and width of the back depending on your actual form. There are slight adjustments you can make to either exercise to target your lats or your upper back (traps, rhomboids, rear delts) and we’ll take an in-depth look at those adjustments shortly.
Key Components For Barbell Bent-Over Rows
The Bent-Over Row can be performed several different ways but the best way to target your lats (upper and lower) is to use an UNDERHAND GRIP. An underhand grip will activate a bit more biceps as a secondary muscle group, but will take the majority of the upper back muscles out of the equation. Additionally you will be much stronger with an underhand grip and you will be able to move more weight. Moving more weight means more overload for the lats, and consequently, more growth in the long run.
How Do I Properly Perform Barbell Bent-Over Rows?
The most important aspect of this exercise is going to be the set-up, before you even touch the barbell. This will make or break how much weight you can lift when doing this movement. You’ll see a lot of people in the gym when they go to approach the barbell for the Bent-Over Row, is they stand pretty stiff with only a slight bend in their knees. They then bend over without pushing their hips back. What you’ll quickly notice is, if you’re bent over like that, with your chest basically over your toes, you start to feel a lot of fatigue throughout your lower back EXTREMELY fast, especially if you’re using heavier weight.
So the most important thing to keep in mind when doing this exercise, no matter what variation you’re doing, you have to site BETWEEN your legs. That means slightly pushing your hips back as you bend over, and if you want to think about it mentally, think that your chest should be in line with your feet, not over them. There’s a big difference between sitting and NOT sitting between your legs when rowing. Sitting in-between your legs makes you a lot more stable, help you lift more weight, and you’ll be able to handle a lot more repetitions.
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A lot of people get caught up using multiple exercises to train the same muscle groups with the same movement patterns and this is horrible for maximizing your gains. The key to building a bigger back is knowing which exercises target which parts of the back to ensure you are ALWAYS GROWING WIDE & THICK (giggity). This video will clear up a lot of confusion and by the end you will know WHY you are incorporating these two movements in your routines! 💪 *CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!*
(0:17)- VERSUS SERIES PLAYLIST
ruclips.net/video/qia2yOo6VJo/видео.html&list=PLacPhVACI3MNwwM_EgqLrM6B69N_8uiVE&index=1
(3:04)- 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!
ruclips.net/video/WkmlAp776Bk/видео.html&list=PLacPhVACI3MMi2Q2moATxKCm-ZaQ-ixk5&index=6
ScottHermanFitness,
Praise Jesus.
As long as you hit your macros with food.. you dont need supplements my bro!! You are ok!
ScottHermanFitness
Love your videos Scott. Been using your advise and workouts since I was in high school and they have help me reach my fitness goals. They have also helped me maintain my size while in the military. Love what you do, nothing but respect
always giving good advices thanksssss scott
ScottHermanFitness *giggity
Will be cumparin' tha bahbell bent ovah row, vehrsis tha t-bah row
BAHbell rows ah HAHdah than t-BAH rows.
but befah we STAAHted...
Bruh
Best accent ever .. don’t hate
@@infiniteg7852no one's hating weirdo
I guess Scott is the only RUclipsr with over a million subs that replies to most of the comments on every video. *respect*
Thanks my bro!!
Seville Dias he's also the only one that really links his videos in the description
👍
I also noticed that. But i think thats just because of his majestic hair
Yes. He is. The other ones dont care about us.
SCOTT IS TYPE OF DUDE WHO SLEEPS WITH HIS SCAPULA RETRACTED..😂💪💪
Back gains while sleeping bruh!!!!
ScottHermanFitness Scott man i like your videos can u tell something about what u think about decline bench press..💪
Lmfao
its a great addition to a chest routine.. but not required!
Wrong Channel bro. Lol go comment on Athlean-X.
Switched to T-Bar Row and saw crazy results in just three weeks. Back training is one of my favorites.
Better to use a T-Bar than a Baw Bell.
@@thunkjunkT-bah
ScottHermanFitness and Athlean-X are two of best fitness channels on RUclips. Would love to see them collab on a video.
I am sure we will one day!
Seville Dias so fucking true !!!
ScottHermanFitness Have y'all ever met though?
Seville Dias athlean is dumb sometimes (like his calf video)
some of his videos require to use some unconventional and wierd things, then he tries to sell if and say 'athletes use it so buy it faggot'. Scott is better, jc has good stuff for rehabilitation though
jeff nippard too
I've been watching your videos for YEARS now and I just wanted to thank you for all the good information and staying natty. When I first started lifting I was confused why some guys progressed so quickly in size before I realized they were juicing. You are a perfect example of how a natural progresses in size and I appreciate that you don't give your viewers shitty information and a false reality of progression
This video is amazing, no detail was left out, very thorough and informative. Thanks Scott.
T Bar Wins In My Opinion, Puts Less Stress On The *BAHHHHHHHHK!!!!*
hahaha nice man nice!
You would want a stressed back, that's how you strengthen the core. I'd do row before then t-bar. BOOM! build that big back baby!!
@@oap81 exactly 💪🏼🔥
cringe
great video, been doing both exercises on my routine; gonna start doing pure chinups followed up by them T-bar rows and finishing up with some trap shrugs. Can't wait for them gainzz!!
Dude Scott massive respect for all this content❤️
Thanks man!! Means a lot!
I love your channel. No bs. Just genuine sharing of knowledge.
This is quickly becoming the only channel I come to for pointers and advice.
I switched from barbell rows to T-bar rows and my lower back feels so much better
Easily my favorite trainer to study form from online. Look forward to each vid posting!
Excellent presentation that proves deep insight of the subject matter.Explanations are clear, innovative and allow several options.Thanks,really great work.
damn, thanks for the tips!! all of this time I've been going on bent over row without bending my body enough for this exercise, and I've just realized that it's wrong, thanks Scott Herman
baaaahbel
BAHHHHHHHBELL BROO!!
did u get the accent later in life, cuz in ur oldest videos u dont have one
Chris S He was hiding it
never gets old lmao
+Nick Wright wtf is going on in the comment section? lmfao
Love the video Scott! I just started using the T-Bar Row in my back workout days. Will continue for a month to see improvements but I'm 110% certain I will see changes! Your form correction is point on and I always follow you for correcting my posture! Great work!
Been working out for awhile but have always felt like my technique was bad, After watching youre videos i realized how bad my technique has really been, I wanna thank you so much Scott Herman for helping me realize what i was doing wrong, I feel like now i actually have thepotential to be as muscular as i really wanna be. You the man Scott Herman, I really apreciate all youre videos, They helped me out tremendously and i wish i had of seen youre videos alot sooner!
love your video's, persistence, and info. Been watching, used your advice for chest, and back tonight, and worked so hard i threw up. great workout. ty and keep up the hard work
"Before we get Staaaahted!!!" Yassss, love the videos mate. Keep up the great work!
Thanks man!! More coming for sure! if you ever need help with a program, join my site! muscularstrength.com/Full-Workout-Programs
Scott you have no idea how much I am addicted to your channel, love these
Awesome tip about about bending and chest placement in bb bent over rows.. Have been lifting for 6 years and couldn't notice why lower back fails before lats! Thanx a lot Scott!
hey hey!! my pleasure!!!
Great video Scott! I tend to do T Bar Rows on back days where I lift heavy, because it's easier on my lower back after doing heavy deadlifts or rack pulls. For that reason I prefer t bar rows, but on days where I do high volume I tend to throw bent over rows In instead of t bar rows. I like both :)
yeah both is great as long as you know how to utilize both movements!
I find the T-Bar row works better for me by far
yeah it is a beast movement!
ScottHermanFitness yep! Could you do any videos on forgotten tricep exercises? I'm tired of doing the same stuff all the time:/
overrated
@@lorcan8484you literally comment the dumbest shit prove it's overrated because others here saw great results in a shorter time with these
Always informative, Thanks Scott!
Thanks Scott, I will incorporate to my workout alternatively... Love from Tajikistan.....
Thanks, been doing these lately but didn't realise my mistakes.
Happy to help!
Do a full body vs split Video please!
you got it!!
ScottHermanFitness Appreciate it. ;)
ScottHermanFitness full body vs split vs one muscle group
Thanks for the videos, great information. A quick tip for the lifters, you can sit the barbell on the rack and lift it from there when doing barbell row, that way it won't put as much pressure on your lower back. For T-bar row, try to find something like pieces of wood that you can stand on and do T-bar row, it won't limit range of motion of the exercise. I prefer the T-bar row like Scott just because I can put less weight on the bar (I'm lazy). If you want an even easier and less fatigue, try single dumbbell row. It'll produce less fatigue and more isolation, at least that's how I feel.
Thanks for all the videos Scott. Love them! Deep insight and clear guidance.
Happy to help your gains my brotha!!! If you are ever in need of a new program be sure to check mine out! muscularstrength.com/Full-Workout-Programs
I do bent over, overhand, barbell rows. I've never felt limited by my lower back or leg strength.
Guess that means you've been doing them right!! Nice!
tbar rows is my favourite.. love the pump i get from this exercise after a set back feels like it's on fire haha
Really love all those different details between exercise you try to point out.
And just realize i might have done them all wrong by training same muscle group.
Defintely will check out your program!
happy to help!! will look forward to seeing you on the site! muscularstrength.com/Full-Workout-Programs
Dude, it’s freaking awesome how you explain how the muscle group works first then go into the workout variations. Great info! Appreciate it.
I do weighted pullups for my lats, and yates row for traps/rhomboids. Works really well.
awesome! I bet you see some great gains!
6:02 love that sentence,
“Knowledge is power”
Power is power
Great video! I've been having trouble targeting my lats so this was very help full.
Great information, excellent video. Thanks Scott!
Back and shoulders are my favorite by far to work out and the T bar row is a beast for back. Especially the rogue platform type. Major gains! Great video Scott. Informative and enjoyable!
Great stuff - obviously there are platforms and attachments that creates versatility to the T-Bar. You can easily increase the range of motion beyond the Barbell. You can also push down (if the handle is in front of collar) against the T-Bar set-up to depress the shoulders and engage the lat
right on Paul!! there are always more things you can do!
Thanks for clarification. I'll alternate these two exercises for back day.
Exactly what I needed! Thank you for this 👌
Great video as always bro!!
Thanks Abe!! Means a lot! If you are ever in need of a new program be sure to check mine out! muscularstrength.com/Full-Workout-Programs
6:01 , Cersei said ' POWER IS POWER '
Pahhwahh is Pahhwahh
Scott, you inspire me man keep up the good work!
Thank you so much Scott Sir. I've gained so much knowledge watching your videos .
Thanks for the awesome informational video again, Scott! :) So I guess I'm fine as I've done T-Bar Row to my belly button and Bent Over Rows with overhand grip ;)
Also, when you think of it in simple terms, T-Bar Row enables for more weight because the bar is more of a lever.
TEAM VEGETA!
DAMN RIGHT TEAM VEGETA!
Scott's the kind of guy that contracts his bicep when lifting a cup of coffee.
Got to take every chance to get a bicep flex in!!
I don’t think anyone can lift a coffee cup without engaging the biceps even a little?
Quality stuff Scott I'm glad you were a suggestion from RUclips. Could you show a legs workout whether you want to get stronger or faster?
I'd definitely be interesting.
this was a really good vid, thanks
thanx for the video scott bro.
You are very welcome!!!
but before we get staaated....
SMASH THAT LIKE BUTTON! haha and turn on notifications :-D
Already did so years ago my dude......
This was helpful advice, thanks
i always like first then i watch the video. because your videos and the way you present them in a positive way gives me all kinds of good information and feelings - u are amazing man keep doin what u do
Nice video Scott, it opened my mind up about the back exercises even more. Also reckon you could make a video on leg press vs squats?
Happy this helped and yes I will add it to the list!!
Yates row is the way to go for me, as I hurt my back a while ago and nervous to bend any further.
Sorry about your back bro!
drake man that's great logic man....someone needs to workout their brain to understand when you have pain your body is telling you to stop immediately.
This is why you should train body weight and bar only for months before actually loading weight. Most don't cause they are embarrassed at the gym lifting only the bar. Start at home with the basics push ups,pull-up,dips, star jumps, sprints ,jogs, core work. When you start finally lifting you understand form and when you break it!
Skill issue
Great explanation!!
Very informative video thank you so much Scott. Hey man I really wanted to see if you can do another versus video between a T-bar vs deadlift.. Do they work the same muscles? Which one is better than the other? Hey thanks again for all the informative videos you have put together, wish you all the best!
Yes! I have wanted this!
Well I am Happy to deliver!!!
ScottHermanFitness love T Bar and using a big stack of 25s
yeah.. unfortunately in my studio I only have 2 haha
ScottHermanFitness damn only two! Any time frame for the cheat and recover program?
ScottHermanFitness I was wondering why you only had 2 25s on the bar
Hey Scott! Do you think you could do a video comparing the different sweeteners in foods and supplements (sugar, aspartame, splenda, sucrose, glucose, fructose etc) Interested to know your thoughts on the positive and negatives of each
I can certainly add it to the list!
I do both. They are amazing. I can feel my back muscle moving
Great video, great info. Thank you.
please make a video on stretchmarks
how to treat them, and what precautions should i take so that i dont get any in future.
I have some stuff on my site.. check out red light therapy!
Stretch marks are the scars of warriors. Wear them with pride!
Justin Chung yep
Hey scott, Thanks for the great vid. Can you please suggest any exercises i could do at home with some weights to isolate the upper back? ie rhomboids, traps etc.
Just do some rows to your chest with dumbbells Jaspal! That will smash your upper back!
Have you checked out my 12 week home program? That will give you some ideas too! muscularstrength.com/12-Week-Home-Program
ScottHermanFitness I LOVE THAT YOU REPLY. THANKS. also I do not have access to a bench, so should I just do them standing up? Thanks again Scott. You and Jeff Cavaliere are my heros.
Another great video. I am gonna check out all your other video's now.
i do both on back day, but i personally prefer the t-bar row over the bendover. good vid buh, very informative
Yates row is reverse grip, its always been reverse grip. In an interview, Dorian Yates explained why he preferred reverse grip saying it gave him a deeper pull.
Nice video bro..
Thanks man!!
awesome vid man!!!
Amazing vid, Scott, u r the best
hey scott, what do you think about meadows row & one arm barbell row? are they effective for thickness?
For sure! I use them in my training as well
u just stand on one side of the bar and grab it for a row bro!
what do you think about pendlay rows for muscle growth?
I LOVE THEM!!
Cool Video Scott like always! I was just going to do back tomorrow so this video was really helpful. I'm going to do the T-Bar row for some serious muscle gain! Thank you and keep up the good videos!
+Joshua Duran yeah man and utilize that cheat and recover too!!!
L
Great info. Thanks for sharing. Love the t-bar. I like doing the underhand grip row too.
Another great tip, bent over t bar rows work well using small 25 lb plates, it allows you a wider ROM and additional contraction. 🤘🏼
Um.. did you watch the video my friend? I did say that :-D
ScottHermanFitness sorry brotha, had to fast forward the last half so I missed it! Great tips on adjustment of where you're pulling too
Inspiration
thanks man!
Love doing bend over rows on days I train my back might try and alternate between the two now. Never tried T bar rows thanks for another great video man!
very nice explanation!!
Twenty-five pound plates for more range of motion..... now that's clever!!!
Do Decline Press vs Chest Dips
will add it to the list!
Nice Material!! Thank you.
Another great helpful video!
Yeah, T bar rowl works much better. That’s why Arnold prefered this excersice than the other 1.
Can u make more back vids?
sure can! If you are ever in need of a new program be sure to check mine out! muscularstrength.com/Full-Workout-Programs
I didn’t think about using 25’s instead of 45’s 🤦🏼♂️. That is a great tip thank you 👊🏼.
Good Job bro.. those information are so PRECIOUS..👍👍👍👍👍
I started doing T-bar rows for the first time this week. My max is six 45 pound plates at 3 reps. I am more comfortable doing 5 plates. I can do at least 8 and I'm already seeing more results than I ever did doing rows.
How can I target the long head of the biceps and should I always add the finisher at the end of my workout if I hit chest and biceps for each one
close grip movements target the long head
I love these two rows. And do them both - with variations.
if you know how to use both, that is best!
Excellent analysis
Please do a video on incline chest press vs reverse grip chest press. Which targets those upper fibers better???
Are you asking if Flat bench w/ an underhand grip targets the upper chest? If so then no. The position of your arms at the end of the movement does however. If you want to build upper chest do Incline DB Bench press.
On my back day :)
+Mahatma Diandrasara yeah bro yeahhhhhhhhh!!! Get that back!!!!
Its funny coz i get your notifications while i was doing t-bar rows 😂
Another great video!! Your a BEAST!!!! Keep them coming!!!!
Thanks for your details
I like pendlay rows the most haha
yeah Pendlay Rows are awesome too!
i like them too but as for me best rowing is on some "machine" with support of torso because you can fully stretch at bottom and on the top you can have best contraction, ideally some kind of reverse shoulder blades bridge (and relaxed lumbar spine). although there are in game also traps and others i like the full contraction. but good machines for this are quite rare, most of them, including hs, are worse than just barbell alone...
IMO the Bent Over Row builds a bigger Back, plus it increases your Deadlift and Pull up Strength.
Jerre Frazier Jr it doesnt increase your pull up strength, theyre completely different movements
why would a back movement increase your deadlift when the deadlift is performed with hip and leg drive?
Jorge Gonzalez no that is not correct anatomically. The role of the late are to "bring the humerus back into the body". Both movements of done correctly do both.
ScottHermanFitness the Bent Over Row adds stength to the pulling function on the deadlift. The longer ROM= more muscle activation
ScottHermanFitness also the bent over row engages your hamstrings, core, abs, traps, lats, biceps, and shoulders during the exercise. The T row engages more of the Biceps than Back. Pull ups with Weight hit the Back better than the T Row.
aaaaaahh! I don't know why but I never thought about using smaller plates!!! thanks for that tip!!
Great video and tips, Scott.