T-bar row

Recruiting the lats, trapezius, rhomboids and rear deltoid, the T-Bar row is a rowing variation which is effective at stimulating the major upper back muscles. A steady and stable positioning should be achieved when performing this exercise, and form should remain good with controlled repetitions for maximum workload.

Some trainers may choose to incorporate "cheat reps" into their sets, using a hip drive when a full repetition with perfect form can not be achieved. This is relatively advanced training technique and should be limited. The mass of trainers who perform this exercise should perform the T-Bar row with good form, no significant hip drive, and a stand which leaves the torso not too upright.

Performing T-bar rows

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Load lever with correct weight.
• Place feet on platform, bend knees, learn forward keeping a straight back.
• Grasp handles.
• Pull handles towards lower abdomen area, whilst maintaining bent over position, keeping back straight.
• After peak contraction, slowly control the handles back to beginning position, allowing for a slight stretch of the back before returning to the concentric phrase.
• Repeat for desired amount of repetitions.

T-bar rows courtesy of Fitness Uncovered - Bodybuilding & Fitness

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