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T-BAR
ROWS
CORRECT FORM
1)
Begin by lying over a T-Bar Row apparatus as shown
2) Grasp the the handles with either a wide or close grip.
3) Let your shoulder blades drift downward toward the weight.
4) Pull back (shown below), initiating the movement by squeezing
your shoulder blades down and together. As you perform a T-Bar
row, you should feel all of the fatigue in the middle of the back
between the shoulder blades.
5) Return the weight slowly by allowing your shoulder blades to drift
back out..
6) Exhale as you pull the bar toward you, inhale as the bar returns.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
You
should feel this primarily in your middle back, between and below
your shoulder blades.
It is very common to feel strain, fatigue or burning up closer to
the back of the shoulders (the posterior deltoid), or in the arms
(biceps/triceps). In this case, you are probably not beginning and
ending the movement by squeezing the shoulder blades together. Beginning
weight-lifters almost universally make this mistake.
T-Bar rows using the above apparatus are considerably safer than free-standing
T-Bar rows (see below), because the pad against your chest will offset
the force of the weight you are lifting. This will take the stress
off of the small lower back extensor muscles (erector spinae) and
greatly reduce the risk of lower back injury.
EFFECTIVENESS
The
T-Bar row is an excellent exercise for nearly every athlete or recreational
weight lifter. It builds up virtually every muscle in the upper back.
The exercise is just as effective for the upper back as the other
row exercises. It is more difficult to breathe than other rows because
your chest is constricted. Therefore, exercises such as compound
rows are recommended first, with T-Bar rows used as an exercise
to add some variety to a program.
HELPFUL WITH TRAINING FOR
Bodybuilding, Tennis,
Racquetball, Football,, Martial arts, Boxing, Basketball, Baseball
and all throwing sports, Golf, Wrestling.
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