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T-Bar Row

Exercise / Back

T-Bar Row overview

The T-Bar Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. Utilizing a T-bar row machine or landmine attachment, this movement is effective for building strength and muscle mass in the back, promoting better posture and scapular retraction. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the T-Bar Row in your strength training routine.

The T-Bar Row primarily targets the upper back muscles, emphasizing the development of the lats and rhomboids.

T-Bar Row – how to perform

  • Step 1: Set up a T-bar row machine or secure a landmine attachment in a barbell.
  • Step 2: Load the appropriate weight on the machine or use a landmine attachment with weight plates.
  • Step 3: Stand with your feet hip-width apart, toes pointing forward, and straddle the T-bar or landmine.
  • Step 4: Grip the handles with both hands, maintaining an overhand grip, hands slightly wider than shoulder-width.
  • Step 5: Hinge at the hips, keeping your back flat and chest up, until your torso is parallel to the ground.
  • Step 6: Pull the handles toward your lower chest by retracting your shoulder blades, keeping your elbows close to your body.
  • Step 7: Lower the handles back to the starting position with control.

 

Perform each repetition with controlled movements, focusing on the contraction of the upper back muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a flat back and neutral spine throughout the movement.
  • Keep your shoulders down and away from your ears to engage the lats effectively.
  • Control the descent of the handles to maximize muscle engagement.
  • Use a weight that challenges you while allowing you to maintain proper form.

Variations

  1. Chest-Supported T-Bar Row: Perform the exercise while lying face down on an incline bench for added stability.
  2. Close-Grip T-Bar Row: Place your hands closer together for increased emphasis on the inner back muscles.
  3. Single-Arm T-Bar Row: Isolate each side of the back independently for balanced development.
  4. Landmine Row: Use a landmine attachment with a barbell for a similar movement pattern.

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