The t bar row form is a bodybuilding exercise that engages your back, arms, delts, traps, chest, and core muscles.
It increases and thickens your back muscles and builds strength.
This exercise primarily works out the latissimus dorsi and traps shoulders, chest, and arm muscles to a lesser extent.
In addition, t bar row form improves your body balance and sports performance and prevents injury risks.
Choose the weight depending on your fitness level. For a beginner, it’s advisable to start with a 25-pound to 35-pound weight.
The weights help you achieve a full range of motion.
The t bar row form strengthens you, builds your explosive power, and shapes your back when done correctly.
Furthermore, the exercise prevents lower back pain.
You will need a barbell in a landline setup or a T bar machine.
HOW TO DO BAR ROW FORM PROPERLY
- Place one end of the barbell in the corner of the room.
- Place heavy-weight plates on that end of the barbell to hold it down. This will prevent movements when performing the lifts.
- Load the other end of the bar with plates of your desired weight and straddle it.
- Hinge on the hips, bending your torso to the floor at about a 45-degree angle with arms extended. Bend your knees slightly to gain maximum stability.
- Hook a V-grip handle attachment under the bar and hold it with a neutral grip with palms facing each other.
- Inhale and brace your core, keeping your lower back in its natural arch.
- Pull the bar until it touches your chest. Remember to maintain a stable body throughout the movement.
- Squeeze your shoulder blades and keep your elbows close to your sides. Also, keep your upper back muscles and shoulder blades fully contracted at the top of this movement.
- Pause in this position for a second and then slowly lower the weight back. Exhale at the end of the movement. Repeat.
T BAR ROW FORM MUSCLES WORKED
The t bar row form your back, arm, chest, core, and shoulder muscles. It primarily targets your lats. It also targets your rhomboids, teres major, teres minor, infraspinatus, brachialis, hamstrings, glutes, adductors, erector spinae, quads, rectus abdominis, and the obliques.
Also known as the lats, the muscle is large, flat, and v-shaped and covers the width of the middle and lower back.
The lats connect the upper arm bone to the hips and the spine.
Together with the teres major and pectoralis major, they coordinate to perform actions of the upper extremity.
The muscles work to adduct, medially rotate, and extend the arm at the glenohumeral joint.
The latissimus dorsi protects your spine while stabilizing it.
Keeping the lats strong also helps provide strength to your shoulders and back. Additionally, strong lats help in the movement of your shoulders and arms and support good posture.
In t bar row form, the lats help adduct, extend, and internally rotate the shoulder while lifting the weight towards your chest.
It also helps stabilize your back while you extend your shoulders to avoid rounding them off during the movements.
The trapezius is a muscle that starts from your neck base, goes across your shoulders, and extends to your middle back. The traps are one of your powerful body muscles and act as a powerhouse for your upper back.
The muscles are responsible for your head, neck, arms, shoulders, and torso movements. They also help with stabilizing your spine and supporting an upright posture.
Exercising the trapezius helps pull your shoulders back, stabilizing your neck and upper back. Toned and strong muscles help in everyday movements such as lifting, bending, or sitting.
In t bar row form, the trapezius contracts to allow you to lift the weight towards your chest.
The deltoids are the ball and socket joints, skeletal muscles that connect your arm to the body trunk. They are located on your shoulders.
The muscles help in your arms’ movement in different directions. The deltoids also help in stabilizing and protecting your shoulder joint.
Exercising your deltoids keeps your shoulders strong to enable you to lift heavy objects or perform sports. Strong deltoids also help prevent injuries during exercises. They also indicate strength and health from increased upper body muscle mass build-up.
BENEFITS OF T BAR ROW FORM
The t bar row form is a compound exercise that comes with many benefits.
BUILDS YOUR STRENGTH
The t bar row form targets your lats and other muscles responsible for building your body strength. The range of motion used to perform the exercise helps strengthen your back.
HELP WITH BACK SHAPING
The exercise helps in building the muscle mass of your body. Therefore, this helps build up your back muscles, improving your shape and posture.
INCREASED CORE STRENGTH
The t bar row form exercise requires keeping your core stable throughout the movement. With the core engaged, it helps to improve its stability and strength.
ALTERNATIVES TO T BAR ROW FORM
Like the t bar row form exercise, the Yates row helps build strength in your back. The exercise primarily targets your latissimus dorsi.
- Stand with your feet width apart and hold the barbell with a supinated grip, palms facing downwards and shoulder-width apart.
- Hinge forward from the hips and bend forward until your torso is around 45-degrees from the floor. Bend your knees slightly, brace your core, and pull your shoulders down and back. Avoid rounding your lower back. Grip the bar and lower it just below the knee.
- Bend your arms at the elbow, pull up the bar, tuck in your elbow, and bring it to your abdomen.
- Squeeze your shoulders back and together briefly, then lower the bar, maintaining your core tension and neutral spine.
- Pause at the bottom of the rep to briefly stretch your upper back and then repeat.
T BAR ROW FORM MISTAKES TO AVOID
KEEPING YOUR LEGS STRAIGHT
When performing the t bar row form exercise, you should slightly bend your knees. Bending your knees provides maximum stability during the movements. Also, locking your knees may injure your knees, back, or hips.
PULLING THE WEIGHT WITH YOUR BICEPS
To fully engage your targeted back muscles, try using your elbows to assist in pulling the weight. This will help you build massive lat muscles. Also, squeeze your back muscles when pulling the weight to the chest and use them to control the movements.
FLARING YOUR ELBOWS
Keep your elbows close to your body during the pull at all times. Flaring your elbows out will limit you from squeezing your back muscles as required.