How to Do T Bar Rows
Bent over rows are a great way to build up your middle back and help strengthen muscles. A stronger back means being able to pull more weight in other exercises and any time you need to lift anything. A nice side effect of building up your back is getting stronger biceps and arms as a result. T bar rows are a good way to help build your back and give you better overall strength. Read on to learn how to do T bar rows.
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Instructions
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Find the T bar machine in your gym. There are usually two kids that you will find. The first is just a barbell that is anchored to the ground on one end and a weight plate on the other. The other kind is a stationary machine with a padded section for your chest to lean over on, foot pads and an elevated bar on a hinge and handles to hold on to during the movement. In this article, the stationary machine will be used as the example.
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Add just a light weight plate to the bar to start. This is a difficult move to complete and using too much weight can cause severe damage and injury to your back if you are not used to this exercise or do not have a very strong back. Add the plate or just leave the bar empty if you would like to warm up and get used to the movement first.
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3
Lay on the chest pad with your chest flush against the padded area. Place your feet on the foot pads to stabilize yourself throughout the movement. If you look in front of you the bar should be resting on an elevated holder to either the left or the right of the station. This is done so that when you unhook the bar from its holder you can swing it right in front of you and be able to row up and down without it hitting the holder.
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Grasp the handles on the bar with an overhand grip or palms facing toward you, as your chest lay flat against the pad and your feet are in place on the foot pads. Lift the bar off the holder and bring it so it is hanging directly in front and below of you. With your arms full extended hanging down and holding on to the bar make sure that the rest of your body is situated and in place. This will be your starting position.
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Slowly row the bar up towards your chest. Once your get close to the top of the movement you will feel a tightness or a contraction in your back muscles, more specifically in your middle back. Once you feel this make sure to hold it for a split second.
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Slowly lower the bar back to your starting position and repeat for at least eight repetitions.
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Tips & Warnings
Start with no weight at first to get used to the movement.
Don’t use weight that is too heavy as it could cause a back injury.
