A few exercises deserved to be defined as classic. But without a doubt the T-bar row is one of them. Since of the Golden era of the bodybuilding (70-80s) the T-bar row was one of the favorite exercises for building big and thick back muscles. You don’t need fancy machines to perform the T-bar row all you need is corner, bar and motivation.
Position the bar into a landmine or in a corner to prevent it from moving. Load the desired weight on the end as you use small plates – 5 or 10kg. Stand over the bar and position a doubled D row handle around the bar next to the collar. Bend your knees arch your back and lift the bar from floor. Stand upright and set your feet wider than a shoulder width. Then as you keep your back arched and your chest out slowly bend over until your torso is at 70-80 degrees to the floor. Keep your knees slightly flexed, your arms fully extended and your head in line with your body. This is the starting position.
Start the row by pulling backward with your shoulder blades and then pulling with your arms until the handle reach your lower abdominal muscles. Hold the contraction for a second and squeeze your shoulder blades together then slowly lower the weight back to the starting position.
- Try to keep your upper body stationary and you lower back arched during the movement.
- Before the beginning of each rep breathe in, hold your breath in your belly, flex your core muscles (abdominals and lower back) and puff your chest out. This will help you to keep the internal abdominal pressure and keep your lower back safe and away from injuries.
- Always keep your wrists straight and don’t curl it because that way you will put the emphasis on the forearms not on your back muscles.
- During the movement try to think not for pulling the weight with your arms but for pushing back with your elbows. That way you will lower the tension on your arms and put more on your back muscles.
- Remember your goal must be not only to bring the weight up to your body you must flex your shoulder blades at the top of each rep. Only then your back muscles are fully working.
- Use wrist straps if your grip is not strong enough.
- If you are new at this exercise give yourself enough time to learn the right form and be conservative with the amount of weight used.
- Don’t use side mirrors to watch yourself during the exercise, this can cost you a neck injury. If you are not sure that you performing the exercise in the right way provide yourself an experienced partner who observe you during the movement and corrects your form.
- Avoid these exercise if you have lower back injuries. A good substitute are every back machine with chest support or the SEATED CABLE ROW.