Barbell Bent-Over Row Vs T-Bar Row | WHICH BUILDS A THICKER & WIDER BACK?

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
https://www.youtube.com/watch?v=qia2yOo6VJo&t=2s&list=PLacPhVACI3MNwwM_EgqLrM6B69N_8uiVE&index=1

(3:04)- 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your BACK GROWTH! | STOP DOING THESE!
https://www.youtube.com/watch?v=WkmlAp776Bk&t=1s&list=PLacPhVACI3MMi2Q2moATxKCm-ZaQ-ixk5&index=6

*READ FULL ARTICLE WITH PHOTOS*
https://muscularstrength.com/article/Barbell-Bent-Over-Row-Vs-T-Bar-Row

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.

*CONTINUE READING HERE*
https://muscularstrength.com/article/Barbell-Bent-Over-Row-Vs-T-Bar-Row

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Видео Barbell Bent-Over Row Vs T-Bar Row | WHICH BUILDS A THICKER & WIDER BACK? канала ScottHermanFitness