We develop the latissimus dorsi muscle with T-bar rows. Bent-over T-bar row

The T-bar row is designed to work the large back muscles. The movement is similar in mechanics to rowing a barbell to the belt, however, it is somewhat easier to control the correct execution of the exercise. Thanks to this, the athlete can work with more significant weights without risking injury. The T-bar pull is undemanding in terms of equipment. It can be done either in a special simulator or with a regular barbell.

The main load during movement falls on the latissimus dorsi muscles. The trapezius, teres major, rhomboid muscles, spinal extensors and rear deltoids work. The row perfectly works the area between the shoulder blades. The biceps are additionally involved, and the static load goes to the abs, forearms and thighs.

Load distribution when performing the exercise.

Bent-over T-bar rows develop several large muscle groups at once. This allows you to get a good load and form a beautiful and wide back.

Proper execution

It can be performed either on a special simulator or using a regular barbell with weights removed from one end.

Deadlift machines come in different types. Some of them allow you to perform the exercise while lying down. The advantage of this embodiment is that the static load is removed from the legs. But there is also a significant disadvantage - while lying down, it is impossible to achieve a deflection in the lower back, due to which the maximum contraction of the latissimus dorsi muscles is achieved.

There are also machines where you stand with your feet on a special platform and pull up a bar with an attached handle. This simulator is very good, the main thing is to take a comfortable position in it, in accordance with your height and degree of flexibility.

There are exercise machines with chest supports, handles for different grips, and other equipment. The principle of muscle function is the same everywhere. To understand the technique, let’s consider the simplest option - with a regular barbell. Once you understand the mechanics of movement with a barbell, handling the machine will be a piece of cake.

Technique for performing deadlifts with a barbell with special handles.

So, first, take your starting position:

1. Place the required number of weights on one end of the barbell. Place the other end in a corner or have your partner secure it with their foot. If you have a special handle, attach it to the bar closer to the plates. If not, don’t worry – grab the bar with both hands near the weights. One hand is placed in front, the other behind. After the approach, change hands. Or, you can place the fingers of one hand on top.
2. Place the barbell between your legs and bend over with your back straight and your knees bent. Grab the bar as tightly as possible, tighten your abs. Raise your body so that the plates are lifted off the floor. The movement should be performed using the back muscles. Bent knees are necessary so that you can maintain a bend in the lower back. The barbell should not be lifted using your legs.

Performing deadlifts:

1. As you exhale, use your back muscles to pull the barbell towards you. At the same time, the elbows move close to the body. Pause for a second at the top, squeezing your shoulder blades together and achieving peak muscle contraction.
2. As you inhale, smoothly lower the barbell to its original position, and you should feel a stretch in your back muscles. The elbows at the lowest point do not fully extend, the pancakes remain suspended.

In the absence of handles, the bar can be held by hand.

Perform the described movement 8–12 times. Rest for 1 minute and do 1-2 more sets. The deadlift is a basic exercise and should be performed at the beginning of your workout.

Whether you're doing deadlifts on a machine or with a handle, the width of the grip you use matters a lot. The narrower the grip, the greater the amplitude of movement, but the more the biceps are involved in the work. The wider the grip, the less the arm muscles are involved, but the range of movement is reduced. It is recommended to alternate grips during comprehensive back training.

To ensure that the T-bar row is absolutely safe and as effective as possible, check out these tips:

• Don't start your workout with too much weight. Many athletes get injured due to the fact that they choose prohibitive weights.
• Make sure that the movement of the barbell is carried out through the work of the back muscles, and not with the help of the biceps. During training, mentally imagine how the back muscles tense at the top point and how they stretch at the bottom.
• At the bottom point, do not fully extend your elbows.
• The movement should be performed in an inclined position, but with a perfectly straight back and a natural arch in the lower back. A crooked back while deadlifting can cause serious injury to your lower spine. To get into the correct position, move your pelvis back, tighten your abs and bend your knees.
• Keep your elbows as close to your body as possible, this will make it easier to control the movement of your arms.
• Stick to a certain pace: slowly lower the barbell and quickly raise it up. Avoid jerking; all your movements should have the same amplitude and be smooth.
• Monitor adherence to technique. If you are tired, then stop, take a break and continue the approach.

T-bar rows will be easier to perform if you use smaller weight plates. Large weights not only reduce your range of motion, making it difficult for you, but they also prevent you from getting a comfortable grip on the barbell. If possible, use small but weighty pancakes. From a convenience point of view, it is better to hang several small pancakes than one large one.

The bent-over T-bar row is an excellent basic exercise for pumping up the back muscles. Due to the fact that deadlifts do not require complex equipment or serious physical training, they are popular among athletes of all levels. Learn the correct technique for performing this exercise and enjoy excellent results!

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Bent-over T-bar row (simulator) - video

Bent-over T-bar row (barbell) - video

Weight and reps for beginners

For men: 10 - 15 repetitions 20 - 25 kg. 3 - 4 approaches.
For women: 10 - 15 reps 10 - 15 kg. 3 - 4 approaches.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injuries/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

The grip options are quite different. Wide, narrow and medium grip. Reverse direct and parallel. In general, experiment. You can alternate between different options during different workouts. We keep our back straight and don’t jerk it.

Main features

1. This exercise can be performed either in a special simulator (which is more convenient) or with a barbell. If with a barbell, then you need to rest it in a corner and it is advisable to weigh down that end with something heavy. In addition, you need a special handle or straps. 2. The most important mistakes are a hunchback and too little torso tilt. The tilt of the body should be close to parallel to the floor. That is, 70 - 80 degrees. And not 40 – 50 as many people think. Legs should be bent. 3. Direct grip or reverse grip, it depends on who you prefer. Personally, I feel my back better with a reverse grip. This grip allows you to press your elbows closer to your body. This means that the latissimus muscles will contract more strongly. 4. During the exercise, not only your arms should move, but also your shoulder blades. Raise the handle and bring the shoulder blades together. At the same time, we straighten our chest. We lower the handle - lower our shoulders and slightly hunch our back. All this is done in order to better contract/stretch the back muscles. 5. It is very convenient if there is a handle with rotating handles. This will allow you to turn your hand with your palms back at the bottom, and at the top with your palms inward. So to speak, an imitation of a similar exercise with dumbbells. This will encourage a stronger stretch and contraction of the lats.

T-bar row- an old and very effective exercise aimed at large-scale pumping of the back. Today, there is probably no gym where there is not a machine for performing this exercise. However, beginners most often fail to master it the first time. What should I do? First of all, forget about the simulator and grab the barbell, which, unlike the simulator, itself adapts to you. This exercise may also be called - T-bar row.

From the very first movements, the load is felt across the entire width of the back, no matter what angle is set, the exercise hits the target! The T-bar row is such an effective exercise that it was included in the arsenal of Arnold Schwarzenegger himself. The biomechanics of the exercise are not that complicated, but let’s take a closer look at the technique.

Starting position:

• Hang several weights on one end of the barbell, rest the other end against a corner, or ask a partner to hold it with their foot.
• Lean forward, pass the barbell between your legs and grab the bar with your hands. Try to get as close to the pancakes as possible.
• Reduce your body tilt slightly to lift the plates off the floor. This will be our starting position.
• Keep your back extremely straight, while statically tightening your abs.

Performing T-bar rows:

• Using only the efforts of your back muscles, pull the pancakes towards you. Do not use your biceps; all movements are carried out only by moving your elbows back. Only in this case does the back receive the proper load.
• At the top point, pause and lower the barbell to the starting position. Without lowering the weights to the floor, feel a strong stretch in your back muscles at the lowest point.
• Complete the planned number of repetitions.

• Large-diameter plates significantly limit the amplitude of the T-bar row, so if possible, use similar weights of a smaller diameter, but thicker. If this is not possible, hang a sufficient number of 10-kilogram pancakes.
• Performing deadlifts with a crooked back can lead to lower back injury, so keep your back level throughout all stages of the exercise.

Do not spread your elbows to the sides, try to keep them as close to your body as possible. This will significantly increase the load on the lower lats.

Video on the topic: "Technique for performing T-bar rows"

Article last updated: 08/30/2014

Good day to all! In that article, we will look at such a wonderful basic exercise for the back muscles as the T-bar row. This exercise is very effective and allows you to achieve good results when performed correctly. It is excellent for promoting hypertrophy of back muscle fibers.

Muscles involved: the latissimus muscle area, trapezius, biceps, brachialis, and wrist flexor muscles.

This exercise quite effectively increases the width of the back muscles. Of course, to increase the width of your back, bent-over barbell rows are more suitable. If you take these two exercises, in my opinion, the T-bar row is much easier to perform than. This simplicity is due to the fact that in our exercise the apparatus is fixed, while the barbell can move in different directions, at different angles, and we have to hold it at the correct angle throughout the entire exercise. This makes the task very difficult, and the weight that can be put on the barbell is significantly less than the weight that we can put on the T-bar.

By and large, the T-bar row is aimed at working the latissimus muscles, namely the inner part. This allows you to focus on the thickness and massiveness of the back muscles. Also, this exercise develops muscle strength well.

As mentioned above, in performing the exercise, in addition to the back, other stabilizer muscles (abs), as well as pulling muscles (biceps), are also involved in the work. To make the T-Bar Row more effective, you need to concentrate as much load on your back as possible. Sometimes an athlete does an exercise incorrectly, distributing the load between the biceps and back incorrectly. In this exercise, the pulling muscle such as the biceps should be almost eliminated from the exercise, that is, the lifter should pull the weight with the back muscles and not the biceps. Remember an exercise like this, the principle is very similar.

There are also two types of simulators for performing this exercise, namely: a simulator with an emphasis and without an emphasis. An exercise machine with an emphasis allows you to maximize the use of your back muscles, as it eliminates the work of many stabilizer muscles, and also helps to keep your torso stationary, allowing you to significantly increase the load on your back. As for the simulator without support, then performing the exercise will be a little more difficult, because you will have to watch your back, keeping it straight and your torso, keeping it motionless.

TECHNIQUES OF PERFORMING THE EXERCISE “T-BAR PULL” ON A BENCH WITH STOP

1. Adjust the emphasis in the simulator to suit your own height so that it is convenient for you to perform the exercise. Your chest should rest against a special support.

2. Stand on the foot platform, lean your chest against the support, and grab the handle with your hands. The handles can be for a direct or neutral grip, each of which loads one or another part of the back. A neutral grip loads the lower back, a straight grip loads the upper back.

3. Remove the bar from the racks and hold it with outstretched arms. The back is straight.

4. When the starting position is accepted, hold your breath and raise the bar. Remember that the pulling muscles are the back muscles, not the biceps. At the peak, exhale, then slowly return the bar to its original position. At the lowest point, you cannot lower your arms completely, you need to keep the back muscles stretched, make a slight bend in your elbow joints and do not straighten them completely.

5. Complete the required number of repetitions.

TECHNIQUES OF PERFORMING THE EXERCISE “T-BAR PULL” ON A BENCH WITHOUT SUPPORT

1. Take the starting position. We stand in the exercise machine with our feet on the platform. To keep your back straight and make a slight arch in the lower back, you need to move your buttocks back, your back is straight, your legs should be bent at the knees. If the athlete's back is rounded, the back muscles will not be able to fully contract during the exercise.

2. Take the handle with your hands, take a deep breath, hold your breath, and pull the bar towards your chest. At the top point we exhale. While lowering the T-bar, we exhale, then, repeating the movement towards the chest, we inhale.

3. The required number of repetitions should be performed.

TIPS FOR PERFORMING T-Bar Rows

1. While moving to the peak point, do not lean back, this will be cheating, and the back muscles will not receive the necessary load.

2. If you have weak forearms, you can use special straps to hold the bar. To ensure that such a need does not arise, you should:

3. To increase the amplitude, in some simulators you need to use plates with a smaller diameter.

4. If you cannot perform the exercise without cheating for at least 8-10 repetitions, you should reduce the weight, since the one you are using is too heavy.

The bent-over T-bar row exercise will help you comprehensively work your back muscles. In the exercise presented, it is not difficult to control its correct execution. Thanks to this, the athlete has the opportunity to train with a large weight on the T-bar without any risk of injury.

This exercise is most often used by men, since thanks to it it is possible to quickly form the correct silhouette. Women use it much less often, as exercise leads to weight gain. There are no special requirements for the equipment used to conduct classes.

What muscles are affected by training?

The heaviest load during movements using a T-bar will fall on the target muscles that are supposed to be worked well, that is, the latissimus. The correct technique allows you to wonderfully work out the area that is located between the shoulder blades. Due to this, the spine is perfectly strengthened. Thanks to static movements, the abs and buttocks are worked out.

When training, which involves pulling a barbell to your belt, several large muscle groups are used simultaneously. Thanks to this, there is an excellent opportunity to get an excellent load that helps achieve the desired positive results.

Regardless of which exercise machine you choose or washes the barbell, you should understand that the principle of muscle work will still be the same. In order to fully understand the technique, you should initially consider one of the simplest options, which involves the use of a regular barbell. Once you have thoroughly mastered performing movements using a barbell, the machine will not be difficult for you.

Features of the exercise

Now you should proceed directly to the technique itself. Before starting the exercise, you need to stand and prepare:

1. Before performing an exercise such as deadlifts in the gym, you should initially take your starting position by setting the weight on the barbell that is appropriate for your level. The second end of the inventory should remain empty and should be pushed into the corner as much as possible. Also, if possible, the most convenient option is to ask another athlete from the gym to perform fixation using the feet. If a handle is attached to the bar, it should be mounted on the bar at a fairly close distance to the weights.
2. Next, you need to place the barbell between your legs, make a slight tilt, but make sure that your back is straight. Your legs should be slightly bent at the knees before exercise, as this reduces the load on the joints and reduces the risk of injury. You need to grip the bar as tightly as possible. If you want to work your abdominal muscles at the same time, you should tense your abs.
3. The body must be raised so that the pancakes rise to the top. The main effort should be placed on the back muscles. It is important that the knees are bent and special attention must be paid to this. The fact is that this is the only way to maintain the correct arch in the lower back, and this is what contributes to the fastest achievement of the desired result.

Correct technique

The exercise technique includes the following points:

• As you exhale, you need to pull the barbell closer to you. Elbows need to be close to the body. Place it at a fairly close distance to the body. You should try a little to stop at the highest point as much as you can. There is no need to overdo it, it is important to monitor your own capabilities.
• As you inhale, you will need to quite smoothly lower the barbell to its original position. At this time, you need to feel a gentle stretch in your back muscles.

You need to perform the above movement an average of 10 times. After a break of one minute, you will need to do one or two more approaches for maximum results. You should consider your fitness level. Since this exercise is a basic one, it is necessary to start performing it at the very beginning of classes. Thanks to this, you can achieve an excellent effect.

The nuances of performing bent-over T-bar rows on a special simulator

If you prefer to exercise on a machine or with a special handle, you should pay special attention to the technical side of the issue, since the grip width that is used plays an important role. The narrower the grip, the greater the range of movements will be.

Then the biceps will work quite hard. If you choose a wider grip, the arm muscles will still work less, but the amplitude will also be noticeably reduced. It is important to choose the most optimal option, that is, the golden mean. Another great option is to alternate between both options. Then the desired effect will come much faster.

In order for an exercise such as the T-bar row to be not only as effective as possible, but also safe, certain nuances should be taken into account, including:

• Under no circumstances should you start training by lifting extremely heavy weights. A huge number of athletes suffer various injuries due to using weights in training that are not suitable for their capabilities.
• An important role in order to achieve excellent results is that you need to carefully ensure that it is the back muscles that work, and not the biceps. You really need to work through them, right? And for biceps there are a huge number of other exercises. Imagination can help in this matter.
• When lowering the barbell, it is forbidden to fully extend your elbows. There is a high probability of injury.
• The technique involves practicing while bending over, but at the same time paying attention to maintaining your back in a level position. A curved back can have a negative impact on the spine by placing excessive stress on it.
• During training, speed of execution deserves special attention. You should try to maintain an acceptable pace.
• It is important to avoid jerky movements.
• Try to follow the execution technique. If you are tired, it is better to take a short break and rest a little. After this you can continue the approach. As everyone knows, it is much better and more effective to perform several exercises correctly than to practice for an hour with an incorrect and ineffective technique. In this case, you will simply be wasting your time. Therefore, if you are tired, it is better not to do the exercise at all rather than neglect the technique.
• The T-bar row can be performed with less effort if you use one little trick. To do this, you need to take pancakes that have a small diameter. Due to the use of massive plates, not only will the amplitude of your movements be significantly reduced, which will be uncomfortable for athletes, but it will also prevent you from grasping the barbell as comfortably as possible. If possible, it is best to use small but rather heavy pancakes. It is much more convenient to install several small plates on the bar rather than one huge one.

Conclusions and Conclusions

The bent-over barbell row is an excellent basic exercise that can perfectly train your back muscles. Since athletes are not required to have serious physical training, and the gym does not require special equipment, this technique has gained immense popularity among athletes who have completely different levels of training.

Despite this, it is important not only to achieve results, but also to preserve your health. For this reason, the possibility of traumatic situations should be avoided. You need to keep track of the weight you are going to exercise with, as it must correspond to your preparation and training. Under no circumstances should you lift heavy weights if you are new to this matter. It is better to start small and gradually increase the weight. Excessive weight often causes muscle strains and tears, which should never be allowed to happen.

You also need to pay attention to the width of your grip. It should be as optimal as possible. This is the only way you can fully work out your back muscles. A way out of this situation can be, as described earlier, the alternate use of a narrow and wide grip. It is very important not to give up completely when you are at the bottom.

Because of this, a huge load is placed not on the muscles, but on the elbow joints. The consequences can be quite dire. After all, in a hospital bed, when you are limited from the gym for a long period, you will not be able to achieve absolutely any results.

Therefore, it is better to take moderate weight and follow the correct technique, while taking into account the precautions, only in this way you can slowly but surely move towards your goal. It is enough for athletes to master and thoroughly practice the correct technique, after which they can enjoy the excellent results obtained, which will definitely not last long.

We recommend that you also do vertical chest rows in combination with this exercise. This exercise perfectly pumps the rear deltoid muscles.