T-Bar Row Machine
T bar row Machine
The T bar row machine is a great piece of gym equipment for building the middle back and lat muscles. The T bar row allows weight trainers to concentrate all of their effort on the dynamics of the lift, without worrying about proper form with barbells or dumbbells. The T bar row is completely weight adjustable, and the positioning required by the T-bar row equipment requires of you to maintain good and correct form
Muscles worked by the T bar row machine
The T bar row is a compound exercise that works primarily the middle back and lats. The exercise is a compound muscle movement and will also to a lesser degree work the deltoids and biceps, as well as the abs, glutes and hamstrings. Performing a set of T bar rows is a great and strenuous compound muscle whole body work out, and a great way to develop a deep and powerful mid and upper back.
Appearance and dimensions of the T bar row
The T bar row platform consist of two non slip foot platforms, with a bar with two handles at your feet that you will pull up during the exercise. The weight is added by the use of weight plates to a bar that extends perpendicularly from the lifting bar. The lifting bar is attached through a hinge at the back of two long steel bars.
The dimensions of the T bar row are 70 cm x 200 cm x 45 cm.
How to use the T bar row
The T bar row is a great exercise to really blast the muscles of the mid and upper back. It’s a compound muscle exercise as well, so there is a whole body benefit to the exercise.
To correctly perform the T bar row, first stand firmly on the non slip foot platforms, and lean over and grasp the lifting bar at shoulder width. You want to bend your legs, but keep your back completely straight and rigid.
Use your legs to lift the weighted bar up until you are standing with straight legs, but still bending over at the waist with a straight back. Exhale as you pull the bar in until it hits your mid chest. Concentrate on pulling the weight with you lats and mid back, and squeeze your shoulder blades at the top of the range of motion. Inhale as you lower the weight smoothly down to an arms straight extended position at the bottom. Repeat the exercise to failure.
When you reach the bottom, make you sure that you do not rest the weight on the platform, but keep the weight on the back and lats. Resting the weight will reduce the effectiveness of the exercise.
Incorrect form can lead to injury
You should always make sure that you are sufficiently stretched and limber, prior to beginning a challenging set of T bar rows. You can easily strain or tear the muscles or your upper back if you are not sufficiently limber prior to beginning the exercise
You should also keep your back completely straight as you complete the muscle movement. Bending your back will put undo strain on the lower back, and can result in a lower back or torso injury.
Some people with existing lower back trauma may find T bar rows uncomfortable, or even painful. You should not force your body to work through abnormal pain; and if you feel lower back pain, immediately discontinue the exercise.
Variable T bar row techniques
The T row exercise is primarily varied through the use of differing amounts of weights, or through “super sets”.
The T bar row can be done with only one arm, in alternating sets with the other arm, to vary the movement. This can be effective if you find that you have reached a muscle building plateau.
The T bar row is often combined with sets of alternative “pushing” style exercises. Triceps dips are often recommended as the perfect compliment to the T bar row, as virtually opposite muscle groups are worked.
Why you should consider a T bar row machine
The T bar row is a very effective exercise for developing a deep and powerful, broad back. The training of the musculature of the mid and upper back is very important for a balanced and well proportioned physique; and the T bar row is one of the best exercises for the back.
The T bar row is technically quite easy, and because the weights are carried by the machine, lifters can concentrate on using all of their energy on maintaining correct form, and lifting to failure.