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T Bar Rows Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: Latissimus Dorsi, upper back
    • secondary: biceps, back deltoids, lower back

How to perform?

The T-Bar Rows are a compound exercise that targets the back muscles including the latissimus dorsi, rhomboids, and rear deltoids. This exercise is performed by standing with the feet shoulder-width apart and pulling a weighted bar towards the torso while bending at the waist. It's a great exercise because it involves multiple muscles and it's often associated with achieving a well-defined back.

Steps to perform:

  1. Set up the T-bar row machine with the appropriate weight plates.
  2. Straddle the machine, placing your chest against the pad.
  3. Securely grip the handles or the bar attachment with both hands.
  4. Keep your feet shoulder-width apart and knees slightly bent.
  5. Maintain a straight back and avoid rounding your shoulders.
  6. Exhale as you pull the handles or bar towards your chest.
  7. Squeeze your shoulder blades together to engage the upper back.
  8. Inhale as you lower the handles or bar back to the starting position.
  9. Ensure controlled and deliberate movements to avoid injuries.


This exercise doesn't have any variations

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