T Bar Rows Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- 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:
- Set up the T-bar row machine with the appropriate weight plates.
- Straddle the machine, placing your chest against the pad.
- Securely grip the handles or the bar attachment with both hands.
- Keep your feet shoulder-width apart and knees slightly bent.
- Maintain a straight back and avoid rounding your shoulders.
- Exhale as you pull the handles or bar towards your chest.
- Squeeze your shoulder blades together to engage the upper back.
- Inhale as you lower the handles or bar back to the starting position.
- Ensure controlled and deliberate movements to avoid injuries.
Variations
This exercise doesn't have any variations
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