T-Bar Row
Primary Muscle Group: Latissimus Dorsi, Trapezius Posterior, Rhomboids.
Secondary Muscle Group: Deltoid
Equipment Needed: Barbell, Landmine Floor Attachment
The Benefits of T-Bar Row
The T-Bar row, also known as the close grip barbell row, is an excellent exercise to use if you are trying to target your upper back. A variation of the bent over row, the T-bar row allows one to utilize a more neutral grip which can help alleviate some of the tension placed on the shoulder joint.
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The Risks of doing T-Bar Row
T-bar rows involve unsupported forward flexion of the spine, and that can put a lot of strain on your lower back muscles and spine. Done improperly, this exercise could cause serious injury. So before giving T-Bar Rows a go, here's exactly how to do them without risking pain or injury.
How To Do T-Bar Row
1. Load the bar with plates. To help perfect your form, start with a lighter weight and work your way up.
2. Straddle the bar, facing the handle and bend forward from the hips, knees slightly bent.
3. Grab the handles with an overhand grip, about shoulder-width apart. You can change up the move by using an underhand grip. If you're using a barbell setup, you will grab the handle with a neutral grip where the palms of your hands face each other.
4. Pull toward your torso. Pause at the end of the movement; then lower to the starting position. Your arms will be fully extended.
For Perfect Technique
Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
Don’t allow momentum to dictate the movement, control the bar throughout the entirety of each rep and focus on the mind and muscle connection.
Don’t allow the head to jolt forward as you pull.
Variations
Once you have mastered the T-bar Row exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Bent Over Row
1. Assume a standing position while holding the bar using a double overhand grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
3. Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control.
How To Do Single Arm Dumbbell Row
1. Assume a standing position while holding a dumbbell in one hand with a neutral grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade.
3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
4. Repeat for the desired number of repetitions on both sides.