Place your feet on the platforms set at either side of the T-bar apparatus, with your back towards the pivot point of the bar. Reach down and grasp the handles attached to the end of the T-bar, bend your legs slightly to remove potential stress from your lower back and hold your torso parallel with the floor.Straighten your arms fully.
Without moving your torso upwards excessively, slowly pull the weight upward until it touches your chest. Lower slowly back to the starting position and repeat the movement.
Muscles Targeted: Middle Back, Biceps, Lats
Try using smaller weight plates when doing T-bar rows, big plates tend to hit the chest before the elbows are drawn back enough thereby limiting the range of motion.
Try to keep your head up during the movement to limit stress on the trapezius muscles.
Exhale as the bar is lifted, inhale as the bar is lowered.
Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
Do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
Lying T Bar Row
Standing T Bar Row