|Primary Muscle(s)||Middle Back|
|Secondary Muscle(s)||Biceps, Lats|
T-Bar Row Instructions
Pending what machine you have access to, you will either be using a chest-supported machine or a standard foot-plate variety. We will talk about the foot-plate machine here.
- Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
- Hinge at the hips while maintaining a neutral spine.
- Maintain a slight knee-bend throughout the movement.
- All T-Bar machines are different and will employ various handle variations.
- Pronated Grip
- Activate your scapulas and upper back to raise the the bar towards your chest.
- Imagine you are pinching a quarter between your shoulder blades.
- Do not actively pull with your arms, they remain passive.
- At the top, you should feel like a scarecrow.
- Neutral Grip
- Use your lats and mid-back to pull the bar up & around your body.
- Don't let your upper traps shrug.
- You will be in a more vertical position.
- Your arms are a lever, they remain passive in the exercise.
- Lower the weight along the same path.
- Your torso remains tight and in the same position from start to finish. Don't rock your torso up/back to move the weight.
- This takes tension off the proper musculature you want activated in the movement.
- Don't drop the weight at the top of the movement.