Better Back Exercise

[rsmith31]

Im curious about other trainers thought on this. In a typical gym you have a cybex type seated row, a hmmer strength row, and you have a barbell row. Which do you think offers the most effective back stimulation. I prefer the barbell row, however the hammer strength to me allows for an awkward mechanical movement that doesnt really resemble a bent over row, shich is supposed to be the best back exercise for the middle back. Just curious on other peoples thoughts.

[I. Kay]

My typical clientele is almost completely untrained and looking to lose fat. For me, barbells are only used for deadlift variations. Bentover rows are difficult because so many people come in with low-back issues and stability and mobility limitations.

For clients with very little strength and back issues, I actually do a standing, horizontal band row. We focus soley on scapular retraction.

Most clients end up doing chest-supported dumbbell rows. The seated row allows for too much cheating, so if we try that and issues crop up, I put them on the chest-supported rows.

After a client has passed a "first phase", and has established some core stability and proper retraction, I often have some sort of dumbbell bentover row, either in a complex or as a compliment to some sort of pressing.

I have used the "machine row" for a couple of people, but they were special needs clients with either coordination issues and/or terrible vision.

[Lost Dog]

Not a trainer, but I'd think a two point row would be a good precursor to a bb bentover row. You are using much less weight, but you're also starting to use the trunk for support, building up static lower back strength, as well.

[Alcoholiday]

I love:

one arm rows
t-bar rows
pullups/chins

any rows are good, but i prefer one that is not in a fixed plane.

[Depalma2002]

I really like horizontal pullups as well. Beginners can give themselves a slight assist with the legs if needed

[Fulmen]

Those HS Rows are f*ckin' incredible.

I would have a hard time deciding between BB Rows and them. If I were a noobie I would stick with BB rows, though.

[rsmith31]

I also have incorporated first with myself then others this variation. Set in incline bench to about 35 degrees then have them do bent over barbell rows so the bench supports them. I also make sure they keep the same form as if there was no support. Helps their body learn form with the support of a machine type exercise. I find the hammer strength makes me pull the weight straight toward my chest instead of upper abdominal area regardless of how high i set the seat.