Back building (what does it take)

stupidlikeafox said:

Do you think there is any value in the cable row?
I find it difficult to get the form with BB rows. Similarly with db rows i dont feel it hitting my back as much i think it should

also i was thinking an advantage of the cable row is its almost a direct opposite motion of the bench press (i assume thats a good thing? lol) as i dont have the flexibility to get into that position for the bb row

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I think there's plenty of value in the cable row. To be honest, I've found barbell rows worthless for working the muscles they're supposed to work, for me. Not to say no one else should do them, but all I get out of them is a stretch in my hamstrings and some static lower back work. I've found 1-arm DB rows a little more useful (although I haven't done them in ages), but it's been cable rows where I've really been working my lats and middle/lower traps to an extent I'm happy with. In fact I don't think I've ever felt my lats working as hard as they do when I do cable rows.