Is The Seated Cable Row Better Than Bent Over Barbell Rows? Is One Superior
When it comes to the best back exercises, the seated cable row and bent over barbell rows are often debated, as everyone has their own preference.
However, there are some key differences between the two exercises that may make one better than the other, depending on your specific goals and needs.
Both exercises work your back muscles, but which one is better?
In this blog post, we’ll take a look at the pros and cons of each exercise to help you decide which one is right for you.
Is the seated cable row better than bent over barbell rows?
The seated cable row is a great exercise for building back strength and muscles. It’s easy to maintain good posture while doing this exercise, and it’s also easy on your lower back and shoulders. The main downside of the seated cable row is that it requires less energy than the bent over barbell row, so it may not be as effective for burning calories and fat. The bent over barbell row is a more advanced exercise that works more muscles and your core, due to the fact it’s more of a compound exercise. It requires more concentration and energy, while it can be very effective for building strength and muscle. So, which exercise is better? It depends on your specific goals and needs. If you’re looking for an easier exercise to maintain good posture, avoid injury, and you’re a beginner, then the seated cable row is a great choice. If you’re looking for a more challenging exercise to build strength and muscle, the bent over barbell row is a better choice. At the end of the day, it comes to personal preference as to which exercise you choose. Try both and see which one you like best!
No matter which of these exercises you choose, be sure to use proper form and focus on your breath to get the most out of the exercise and avoid injury.
Back strength, lifting experience and goals
If you are wondering if the seated cable row is better than bent over barbell rows, you need to take a look at what your goals are because they will determine which exercise is better for you.
The seated cable row is an exercise that allows you to maintain good posture while working similar back muscles and can be better for isolating them than the bent over barbell row.
Whereas the bent over barbell row is a more advanced exercise, it requires more energy. It also works more muscles in the body as a whole, due to the fact that it’s a compound movement.
So, if you have lifting experience and want to focus on building strength and muscle, the bent over barbell row is a better choice. However, if you’re new to lifting or want to focus on back strength, the seated cable row is a great option.
If you have any pre-existing lower back problems, the seated cable row is a better option as it’s easy on your back. Bent over barbell rows also require strict form, so if you are new to lifting this may not be the best exercise for you.
Seated cable rows can be done with different attachments, such as a rope or bar, so you have some options to mix up your workout.
If you have any current lower back problems then it would be wise not to do any of these exercises to avoid further injury and seek the advice of a medical professional first.
Grip types
One thing to consider when deciding on which exercise is better for you is the grip type.
The seated cable row can be done with a pronated (overhand) grip, supinated (underhand) grip, or neutral grip.
The pronated grip will work your muscles more, whereas the supinated and neutral grips are easier on your joints. The bent over barbell row can also be done with a pronated, supinated, or neutral grip.
However, the pronated grip is more difficult and puts more strain on your lower back. So, if you have any pre-existing lower back problems, it’s best to avoid this grip.
The supinated grip is easier on your joints and may be a better choice if you’re new to lifting.
The neutral grip is somewhere in between the pronated and supinated grip and is a good option for those who have some lifting experience.
No matter which grips you choose, consider them when deciding which exercise and be sure to use proper form to avoid injury.
Muscles worked
Both the seated cable row and the bent over barbell row work similar back muscles.
The main difference is that the seated cable row works your back muscles more, while the bent over barbell row works your back and other muscles in your body as a whole.
The seated cable row targets your:
- Latissimus dorsi (lats)
- Trapezius (traps)
- Rhomboids
- Erector spinae (lower back)
The bent over barbell row targets your:
- Latissimus dorsi (lats)
- Trapezius (traps)
- Rhomboids
- Erector spinae (lower back)
- Posterior deltoids (rear shoulder muscles)
- Biceps
- Forearms
As you can see, the bent over barbell row works more muscles than the seated cable row.
This is because it’s a compound exercise, which means it works multiple joints and muscle groups at the same time.
Related: How can I increase the mind muscle connection with lats?
Posture
Good posture is important when doing any type of lifting exercise to avoid injury.
The seated cable row allows you to maintain good posture while working your back muscles. This is because you’re seated upright with your back straight.
The bent over barbell row also allows you to maintain good posture, but it’s more difficult to do so. This is because you’re bent over at a 45-degree angle while holding the barbell.
The bent over row can be harder to maintain good posture if you have done some heavy lifting beforehand due to fatigue, which can cause you to round your back and increase the risk of injury.
So, if you’re new to lifting or have any pre-existing back problems, the seated cable row is a better option for you.
Lower back and shoulder safety
Another thing to consider when deciding which exercise is better for you is your lower back and shoulder safety.
The seated cable row is easier on your lower back and shoulders than the bent over barbell row. This is because you’re seated upright with your back straight, which takes some of the strain off your lower back and shoulders.
The bent over barbell row can be harder on your lower back and shoulders, especially if you have any pre-existing problems. This is because you’re bent over at a 45-degree angle while holding the barbell, which puts more strain on your lower back and shoulders.
So, if you’re new to lifting or have any pre-existing back or shoulder problems, the seated cable row is a better option for you.
Isolation and control
The seated cable row is an isolation exercise, which means it targets a specific muscle group. This can be good if you’re trying to focus on building a certain muscle.
The isolation of the seated cable row can make it easier to control the weight and maintain good form. This is because there’s less movement overall, which makes it easier to focus on the muscles you’re trying to target.
The bent over barbell row is a compound exercise, which means it works multiple muscle groups at the same time.
This can make it harder to maintain good posture and control the weight, as you’re using other muscles to stabilise the weight, which can be a problem later in your workout.
Related: Why do I feel lat pulldowns in my biceps?
Do you have hip pain?
If you’re experiencing hip pain, The seated cable row is a more beneficial exercise.
This is because the position of your hips is more flexed in the seated cable row, which takes some of the pressure off your hip joint and can help to relieve pain.
The bent over barbell row can be hard on your hips, especially if you have any pre-existing problems.
This is because your hips are in a more extended position while holding the weight, which can aggravate your hip joint.
So, if you have any hip pain, the seated cable row is a better option for you.
Core activation
The bent over barbell row requires more core activation than the seated cable row.
This is because you’re bent over at a 45-degree angle while holding the barbell, which challenges your core muscles more.
The seated cable row is easier on your core, as you’re seated upright with your back straight, although you’re still using your core muscles to stabilize your body.
So, if you’re looking for an exercise that challenges your core muscles more, or feel that compound exercises are better for you as your body is working as one to complete the exercise, the bent over barbell row is a better option.
Why not use both in your fitness program?
Both exercises have their own benefits, so using both in your fitness program can be a good way to get the best of both worlds.
You could do the seated cable row for your first exercise, as it’s a good way to warm up your muscles and get them ready for the bent over barbell row.
Or, you could do the bent over barbell row first to get a good workout in and then finish with the seated cable row to focus on your back muscles.
Whichever way you choose to do it, using both exercises in your fitness program can be a great way to get the most out of your workouts.
If you prefer one exercise over another, it’s worth making the effort to learn how to do the other so you can include it in your workout routine.
This way you can ensure you’re working all the muscle groups in your back, and not just focusing on one.
Related: Why Are My Pull Ups Uneven?
Final thoughts…
Seated cable rows and bent over barbell rows are both great exercises for building back strength. However, the seated cable row is generally considered to be an easier exercise than the bent over barbell row.
This is because the seated cable row is a single-joint exercise, while the bent over barbell row is a compound exercise. The seated cable row works your back muscles, but it’s a less challenging exercise than the bent over barbell row.
The bent over barbell row works your back muscles, but it also works your core, biceps and other muscles in your arms and legs.
The seated cable row is a great exercise for beginners, while the bent over barbell row is better for experienced lifters.
If your goal is to build back strength, the seated cable row is a great choice. If your goal is to build back muscle, the bent over barbell row is a better choice.
Which of these exercises do you think is best? Let me know in the comments below.
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