[quote]captain slow wrote:
Thanks for the advise guys…
I really like 1 arm rowing because it gives a great stretch. Would be a shame to give it up because of not being able to use enough weight as i feel its also a great strength builder. Not liking bb rows either lol
Its_Just_Me is right about the lower back being saved aswel. i feel i get enough of that from deads lol and yes its very easy to use progressively heavier weights
Is it in practise just a db row variation or a tbar? I usually use deads as my main back builder with a row variation and pull ups. On days where my low back may need more recovery (not often) which row variation would give me best bang for buck in terms of hitting the remander of the back? I think maybe the seated row may be best for this but I know u guys are more experienced than me![/quote]
If you put them into groups, it’s easier (there’s no all or nothing thinking). Think of low rowing (elbows tucked, row to stomach level) as your thickness exercises, and your high pulling as your width exercises (elbows out more, pull to head). You should be doing an exercise for each area weekly.
Example thickness exercises:
Deadlifts and it’s variants (rack pulls/sumo deadlift/SLDL etc)
Most heavy DB/BB rowing exercises (which would include t-bar rows)
Example width exercises:
pulldown machines etc
If you’re training bodyparts frequently, like ~ twice every 8 days, you could alternate the exercises (e.g. deadlifts one back day, t-bar rows the next) just to give the lower back a break. I usually go by feel (got to be feeling really strong before deadlifting lol…which means no twingey feelings in lower back, no stiffness in hips/knees, high drive etc)
I see seated cable rowing as more of a supplementary exercise rather than your “bread and butter” ones like the above. The bread and butter exercises are one’s that you can do for some time and make decent progress on. If it’s just slabs of meat you’re wanting to add to your back, and good strength, this small handful of exercise will do the trick. The “detail” work doesn’t take long to do, so IMO it’s better to save that for later when you’re at a “comfortable” size.
Above all, try to stick to it and make the most out the exercises.