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T-Bar Row

Athletes in Motion
Athletes in Motion
August 31, 2017
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For a densely muscled back, you need to start doing the T-Bar row. This is one exercise that allows you to go super heavy. Why? Position, position, position! When you perform T-Bar rows, you are using a neutral grip where your palms face each other, and that is your strongest pulling position. Why does that matter? You can pull a metric ton of weight. The added bonus is that doing the T-Bar row targets a lot of muscle fibers. Why is that important? Simple: The more you hit, the more fat you burn. So, go ahead and build up your back strength and burn some fat in the process!

The great thing about t-bar rows is that they work all the major muscles in your back and all of your “pulling” muscles. Your stabilizing muscles including abs, glutes, and hamstrings are also called upon. Let’s get started on that thick back!https://www.youtube.com/watch?v=j3Igk5nyZE4

How To Perform The T-Bar Row:

  1. Locate a landmine sleeve and a standard barbell. You can also use the T-Row machine. If your gym has neither, see the trainer tip below to set up your own t-bar row station.
  2. Load the bar to an appropriate weight for your training. Stand straddling the bar with a semi-wide stance. Bend at the hips to take a pronated grip on the handles or use a double d row handle under the bar.
  3. Make sure your hips are back, your back is flat, and your chest is up. Lift the bar and let it hand at your arm’s length.
  4. Perform the exercise by flexing your elbows and retracting your shoulder blades while pulling the weight all the way up to your chest.
  5. Pause at the top of the motion and then return to the starting position. Use controlled movements throughout the exercise. No pumping the weight or using momentum.

Trainer Tip:

Landmine sleeves and T-Row machines are convenient, but they are not necessary. You can use a barbell, a corner of your gym or the corner of a squat rack, and a plate to set up your own T-Row station. Place one end of the barbell in the corner of your choice and place a 35 lb plate on top to anchor it securely in place. Then load the other end of the barbell with your desired lifting weight. Voilà! You are set.

Mass Gainer Back Exercise Routine:

  • Wide Grip Lat Pull Down 3 sets of 10-12
  • Back Extension 3 sets of 12-15
  • T-bar Row 3 sets of 10
  • Dumbbell Shrugs 3 sets of 10-12
  • Underhand Cable Pull Down 3 sets of 10-12
  • Behind The Back Barbell Shrug 3 sets of 10

--Sarah Chadwell, CPTRead more fitness articles here.

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