Muscles Worked: Middle Back, great for adding thickness to the middle back muscles
Spotter Required: No
Minimum Equipment required: Olympic barbell with T bar handle
The Best Equipment to Use: T Bar Row Machine
Warming up: If T Bar rows is the first exercise in your back workout I strongly suggest warming up the back muscles with about 5 warm-up sets, gradually increasing the weight and lowering the reps as you go through the warm-up sets. For example:
Warm-up set 1: 20% of the weight you normally lift for 12 reps
Warm-up set 2: 60% of the weight you normally lift for 8 reps
Warm-up set 3: 75% of the weight you normally lift for 5 reps
Warm-up set 4: 85% of the weight you normally lift for 3 reps
Warm-up set 5: 95% of the weight you normally lift for 1 rep
How often should I perform this exercise: T Bar Rows are great for working the middle back muscles and can be performed with every back workout.
When should I perform this exercise: T Bar rows use a lot of energy and should be performed early on in your back workout, I personally perform T bar rows after I have done pull ups
How to do the exercise with a barbell and T bar attachment: If you do not have a T bar row machine you can use a T bar row attachment that screws onto an Olympic barbell. Simply place one end of the barbell under a heavy dumbbell and push it right up to the corner of a wall, this will stop the barbell moving during the exercise.
Standing over the barbell with your feet slightly wider than shoulder width apart, grasp the T bar attachment with an overhand grip slightly wider than shoulder width. Holding onto the T bar stand up straight with your arms and legs locked, the weight plate on the barbell should be just in front of your legs when standing upright, if it’s not move your body closer to the weight plate.
Sit back onto your heels with your knees bent, keeping your arms straight, this will get you into the start position without putting pressure on your lower back.
Now pull the T bar up towards your body, when you get to the top of the movement (shoulder blades almost retracting) squeeze for half a second and then slowly bring the weight back down to the start position in a controlled manner. Repeat this until you have completed the set. If you have to jerk your body to move the bar up its too heavy, take some weight off and try again.
How to do the exercise on a T bar row machine: Simply load the T bar machine with your desired weight and then rest your torso onto the pad. Hold onto the bar with a grip wider than shoulder width and begin to lift, making sure you squeeze at the top of the movement. Some T Bar row machines allow you to use a close grip, and if you choose to do this exercise with a close grip always ensure your arms stay at your sides, try not to flare your elbows with close grip.
Note: To take pressure off your lower back you should put a slight arch in the lower back; the best way to do this is to stick your butt out after you move your back to the 45 degree angle.
Common Mistakes:
Lifting too heavy – I often see people in the gym lift far too heavy, in fact they lift so heavy that they just throw the weight up and allow gravity to bring it back down, with no strict control whatsoever. Unfortunately for these people they are only risking injury of the back and also not working the correct muscles.
Keeping your head down or forward – I often see people keep their head forward and look in the mirror. Always keep your head neutral with your spine throughout the workout.
Mentality: Breathing can feel quite hard on this exercise; just make sure you maintain proper breathing throughout. Breath in on the way up and out on the way down.
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