Barbell or dumbbell rowing is a basic exercise for training the upper body. Below we will discuss the differences between the two variants, and what you should pay attention to when deciding which exercise is best for your goals.
Rowing with barbell
This is a composite exercise of strength and hypertrophy for the back, which is often used in strength, power and general strength programs. Below are two common variations of the barbell row and an exercise demo to help facilitate muscle growth.
Popular variations of barbell rowing
Bent Over Row
This is a rowing variation that is often used to describe the standard barbell row. In this exercise, the lifter can vary the degree of flexion (hip flexion) to isolate specific areas and angles of the back. In addition, the lifter may choose to supinate or pronation the grip to stress different muscle groups working the back and arms.
Rowing Pendlay
The Pendlay paddle differs from the previous exercise in that the load begins to rest on the ground, with the most complete end of movement in the paddle and configuration. This can be used to increase concentric strength and stability in pulling movements, such as deadlift and clean (in addition to the established benefits of barbell paddles).
Dumbbell row
This is a type of flexed rowing in which you have a lifter who performs rowing with weights, which can be beneficial in increasing the range of motion of the rowing movement, addressing asymmetric force, and highlighting the movement asymmetries that one may have during bilateral movements of the upper body.
Popular variations of dumbbell rowing
One-arm rowing
Single Arm Rowing is a unilateral dumbbell row option that can be done to better individualize your rowing training. Greater unilateral strength, movement patterns, and muscle hypertrophy are to be expected when performing single-arm weight rows.
Remo Renegade
The rowing renegade is a combination between a paddle and a board, which emphasizes body control, core strength, and overall fitness. Although this variation may limit actual amounts of charge, it can help address any weaknesses with core strength and / or movement asymmetries.
Differences between barbell or dumbbell row
Strength and hypertrophy
Both the bar and the dumbbells can develop muscle strength and hypertrophy. The barbell row allows you to row large amounts of load at once, however, weights also have the same capacity for heavy loads (which can both develop resistance). In addition, both movements can be performed to obtain a higher volume, which makes the bar and the dumbbell rowing excellent exercises to build the back.
Muscle imbalances and asymmetries
Unilateral training has the ability to address muscle imbalances and correct asymmetries that may exist between the left and right sides of the body. Barbell training falls short in this category, as the body can compensate for overcoming any imbalance of strength or movement.
Sports specificity
When it comes to sports like weightlifting, the barbell is the equipment that a lifter should be very familiar with. Movements like barbell paddles (Incline and Pendlay) have a good transfer to deadlifts and cleans, so this may be something to watch out for.
Imbalances and traction mechanics could also hamper performance. Therefore, both barbell and dumbbell paddles can offer benefits to strength and power athletes.
