Barbell row vs hammer strength for building mass

[Evom1]

I'm curious to get some outside input on this. We all know barbell rows, pull ups and deadlifts are the main exercises associated with building a big back.

However, I never really "feel" barbell rows. I've tried various angles, grip with, tempo, weight, reps etc and I just don't feel nearly the same level of contraction I do if I were to use a hammer strength machine. Even just moving the bar or 95lbs I don't feel a big contraction. Pull ups, cable rows, pull downs and hammer strength machines all give me a very clear stretch and contraction.

I'm conflicted because we're always taught that to build a big, thick back.... Barbell rows are a must and using machines will not do as much. This I understand, however if using a hammer strength machine that's a relatively similar movement pattern gives me a far greater contraction and pump... Well logically to me that says I should grow more with the hammer strength.

I'm following Dorian Yates training and I'm loving it. I feel I get alot out of almost every exercise except barbell rows it just... Not so much. I know the barbell row is largely for upper back development.

 

[Xlgx]

Bb row on smith machine
Row on hammer strength shrug station. Have to use neutral grip for change of pace.

 

[Perrin Aybara]

I'm one of the most anti machine guys around, but I agree on the Hammer Strength over the barbell row. I use the Hammer Strength chest supported row machine as my main rowing movement right now, sets of 10-20 reps really focusing on my back doing the work. I feel it way more than barbell rows.

Seal rows with a cambered bar are awesome, too. The setup for it is just a pain and I usually don't feel like going through it after doing deadlift. Our trap bar is open on one side and it's pretty good for seal rows with a neutral grip. Again the setup is more than I care to mess with most days.

 

[DrankSlangin]

I love the hammer strength chest supported row, I actually stand up with one foot in, lean in to press my chest against the support and do them one side at a time. I agree it’s hard to get a good squeeze with barbell rows unless I drop the weight too low. The hammer machine, Meadows row and one armed dB rows are my go to rows currently.

 

[Evom1]

Alright cool guys, I just don't want to somehow be choosing the wrong exercise for building thickness and density

 

[Morefyah]

I do Heavy barbell/ pendlay rows twice a week. There more like deadlifts then a bent over barbell row and they don’t incorporate arms as much as dumbbell rows.

A little off topic but what are you goes doing trap work besides shrugs?

 

[Evom1]

I do Heavy barbell/ pendlay rows twice a week. There more like deadlifts then a bent over barbell row and they don’t incorporate arms as much as dumbbell rows.

A little off topic but what are you goes doing trap work besides shrugs?

My traps have always exploded just from deadlifts

 

[FourOneDeuxFitt]

I really enjoy deadstop Barbell Rows on the Smith Machine Set about mid shin. Agree free weight Barbell Rows just don’t produce the same contraction but with these I can get a pretty strong contraction. But again, hammer strength high Rows are my favorite and just produce a distinct contraction I can’t produce with free weights. Other go to are Meadows Rows and single Arm Barbell Rows. Get great stretch with both and honestly they feel great on my back. Normally keep feet squared to reduce momentum of legs helping too much and depending on where my feet are positioned and you pull to you can really hit anywhere on your back.

 

[DrankSlangin]

My traps have always exploded just from deadlifts

+1 for deads. I always get a huge trap pump at lockouts.

 

[FourOneDeuxFitt]

I do Heavy barbell/ pendlay rows twice a week. There more like deadlifts then a bent over barbell row and they don’t incorporate arms as much as dumbbell rows.

A little off topic but what are you goes doing trap work besides shrugs?

I recently started doing a variation of Shrugs using the seated Cable Row station with close grip attachment. Gives a great stretch and hits it from a different angle.

 

[Morefyah]

I’ve been playing around with backwards shrugs on the smith machine. It definitely hits rear traps but it’s a little awkward at first.

 

[Sparkyp]

rows do well for me with medium to light weight with slow contractions and high reps letting my upper back do the work and trying to lift with my elbows. the row machine where you stand up and the barbell goes between your legs works best at a moderate weight with a neutral grip.

1 arm dumbell rows on the heavier side are king for me. recently i started with rack pulls at a moderate weight where i feel the stretch from the top of my ass to my traps and that works wonders.

nothing is better than assisted pull ups. i do about 60-70 reps over 6 or 7 sets with slow declines on every rep, talk about a pump. i do unassisted pull ups at the end of my workout

 

[Xlgx]

I’ve been playing around with backwards shrugs on the smith machine. It definitely hits rear traps but it’s a little awkward at first.

Snatch grip rack dead’s.

Also Romanian dead’s on the hs shrug station. Do the shrug at the top of each rep

 

[CAswole]

I don't think anything is a must. If you hit your back hard and heavy with the exercises that you listed (and I know you do) you can put your worry to rest. One new one I've thrown in is dead stop dumbbell rows (meadows). awesome.

 

[Evom1]

I don't think anything is a must. If you hit your back hard and heavy with the exercises that you listed (and I know you do) you can put your worry to rest. One new one I've thrown in is dead stop dumbbell rows (meadows). awesome.

I'm a huge fan of these! I definitely like dead stop as opposed to regular, I feel like you get alot more isolation and less strain on the low back

And you know it man, giving it 100% every day

 

[CAswole]

I'm a huge fan of these! I definitely like dead stop as opposed to regular, I feel like you get alot more isolation and less strain on the low back

And you know it man, giving it 100% every day

Yea I like ripping it off the ground.. My gym goes up to 160s. They'll do for now lol

 

[weighted chinup]

I don't consider barbell bent over rows the best bang for your buck for middle back development, especially when you factor in the low back is being used during the movement. I don't have a problem with them sparingly, I think as long as you are doing a pulling movement and training it explosively you are pretty much at liberty to use whatever the hell you want for the rest of your back training. Hammer strength or smith it up there m8, just have some deads or rack deads or something in there.

 

[Eman45]

I’ve been playing around with backwards shrugs on the smith machine. It definitely hits rear traps but it’s a little awkward at first.

Those are my favorite not something you push the weight on because of rolling your hips forward n tucking your ass so the bad can pass. Leaves lower back vonurable because it’s not locked and tight. Also have a forward lean so almost ur feet would be behind the bar in a cents so if you let go of bar you would fall to your face. But they hit traps well at peak points. Make sure to get full drop in shoulders when coming down. N super set with dumbbells if you really trying to blow them the fk up. I like doing high rear delta on cable with rope. Elbows stay over shoulders n I would super set those with a slight forward lean rear self db pulling up with rear delta traps upper back. Almost like a bulldog look to doing it lol shit be nasty. Light weight 15-20lbs tops just about a squeeze with traps

 

[showstoppa]

As far as barbell vs machine, doesn't matter so long as you put fourth 100% effort and practice progressive overload. Barbell is always going recruit more Muscles but in the end you have to get stronger on which ever you choose. Do that and you will grow.

To answer your question, Kroc row or G-Row/seal row.

And feeling a muscle has shit to do with making it grow btw. Does help mentally big time though.

 

[Just1more]

A little off topic but what are you goes doing trap work besides shrugs?

Farmers walk/carry, and rack pulls