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T-Bar Rows : To
thicken the middle and outer back muscles
1) Standing
on a block with your feet close together, knees slightly bent, bend down
and grasp the handles of the T-Bar machine with an overhand grip.
2) Straighten
your legs slightly and lift up until your body is at about 45-degree
angle. Without changing this angle, lift the weight up until it touches
your chest, then lower it again to arm's length, keeping the weight off
the floor when performing the t bar rows workout.
T-bar rows is an
upper back muscle's exercise, you are not supposed to do much lifting
with the lower back or legs. If you find you are not able to the t bar
rows lift without swaying and lifting up with your back to an excessive
degree, you are simply putting too much weight and should take off a
plate or two. However, a small amount of movement is inevitable. But be
sure to keep your back straight or even slightly arched and never to
bend over hunchback fashion, which could result in injury.
By using a
narrow grip, T bar rows exercise will work mostly the outer lats because
you cannot get the range of motion to fully involve the inner back
muscles. However, the limited range of motion of t-bar rows means that
you will eventually be able to lift more weight than when doing barbell
rows, which makes t bar rows a good power movement to train back muscles.
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