T Bar Rows are aimed at buffing up your back muscles called lats. The essence of all that’s good about back exercises, standing T Bar Rows , however, isn’t the only alternative. Chin-ups and lat pulldowns also serve to work and build your lats but the amount of build you’ll get through T Bar rows is exponential when compared to the former two.
T Bar row forms allow for the neutral hand grip. A neutral handgrip is when the palms are facing each other. This hand position is by far the most stable and biomechanically the strongest position to pull from. Since you’re employing the use of both hands, you can add weights to the T Bar exercise as per convenience. This is what gives T Bar rows an advantage over T Bar rows with Dumbbells.
Brief Insights about T Bar Row Exercise
Since T Bar exercise is a high-octane and heavy-burning workout, it should be incorporated early on in your gym sessions. Pair it or hybridize it with some chest exercise such as bench press.
3 to 6 sets of 5-15 reps are more than enough. Exercises like standing T Bar row are meant to strain, not overstrain you.
How to perfectly execute a T Bar row?
T Bar exercises work your middle back, rear delts, and traps. Any imperfection in the implementation of the workout might end up working your entire back which can result in injury and sprain. Here are the steps to follow in case your gym isn’t facilitated with a landmine unit or you’re looking to perform T Bar row at home.
1) Place the end of an empty barbell in one of the corners of your rooms.
2) Put some heavy dumbbells and weight plates over the Barbell to press it down.
3) Load the opposite end of the bar with the desired amount of plates and straddle it.
4) Bend over at your pelvis till your torso is at a 45° angle with the floor and your arms are extended.
5) Hook a V-grip handle (the kind you see at a cable station) under the bar and hold it with both hands.
6) Keeping your lower back in an arching posture, tighten your shoulder blades together, stiffen your back and core and pull the bar until the plates are in contact with your chest. Inhale as you pull up the makeshift T Row and exhale as you release it.
Things to keep in mind while performing a T Bar Row at home or at the gym:
1) Keep your knees bent – Always make sure that your knees are bent when using a T Bar. This is one of the necessary instructions in the hand guide to ‘How to T Bar Row’ . Repeating this exercise with upright knees will overstrain your back and knees and the precarious posture might even result in an injury.
2) Use 25 lb. plates – 25 lb. plates are smaller compared to the 45 Lb ones. Straddling the T Bar with 25 Lb. plates allow for a greater range of motion. At the end of the day, your purpose is not to lift a lot but to burn your muscles a lot. Compromise the Weight but not the stress and effort you put in every repetition of T Bar row.
3) Stabilize your back – Keep your back at a 45° angle to the floor. If you have problems with lower back pain, keep your body parallel to the floor. Don’t try to stay upright because the purpose of T Bar exercises is to work your lats and middle back, not your torso.
4) Keep switching between grips – It’s important that you switch the arrangement of your hands between repetitions. This will prolong your ability to perform repetitions at a stretch which thereby will cause you to perspire more. More burn in the flesh and more buildup of muscles.
Variations in T Bar row exercise
If your gym is equipped with a Seated T Bar row machine, you can reap its benefits. In case of non-availability of T Bar altogether, you can still perform a similar workout with appropriately weighted Dumbbells. T Bar row with Dumbbells , however, is not a great value for the effort you put in. Thus, a make shit T Bar constructed from a barbell is the better option.
T Bar rows with Dumbbells often put excessive pressure on your upper back that can beat the progress of your desired muscle growth.
