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What's better than the barbell row for upper back strength and size? The chest-support row, which includes the T-bar row.
The T-bar's fulcrum is further away from the body, which means better activation of the key movers, like the lats, rhomboids, and lower traps. You don't have to stabilize your lower back, which acts isometrically in a traditional barbell row.
When you do a free-standing barbell row, you'll also experience more stress on the hips and lumbar spine, which can detract from the upper-back's role in the exercise. In short, a chest-supported version is simply more effective. Now, let's look at some advanced variations.
Jason Brown
Narrated by Dani Shugart
00:00 Better than the Barbell Row
00:14 Dumbbell Chest Supported Row
00:27 Fatbell Chest-Supported Row
00:32 Chest-Supported Cable Row With an Iso-Hold
00:52 T-Bar Row Complex
01:07 Chest-Supported Cable Row with a Supinated Grip
01:22 T-Bar Row, Neutral Grip
01:33 T-Bar Row, Pronated Grip
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