The t bar row machine workout is one of the best exercises for building your back. It’s also a perfect full-body exercise that will work on your arms, traps, chest, and core muscles.
You can add this exercise to your upper, lower, and full-body workouts. Learning how to do this exercise properly will ensure that you’re getting the most out of it. Proper form is also essential during this workout to prevent pain and injuries.
In addition, ensure you’re using the right weight for your strength level during the t bar row machine exercise. If you’re starting, building a base with lighter weights is crucial. Once you’ve been doing this for several workouts, you can move up in weight.
You will need a t bar row machine to perform this workout.
HOW TO DO T BAR ROW MACHINE PROPERLY
• Load the weight depending on your fitness level.
• Position yourself on the pad and grab the handles in a neutral or pronated grip. Ensure that your upper chest is aligned with the top of the pad.
• Lift the bar slightly and extend your arms to be in a starting position.
• With your back straight, shoulders back, chest on the pad, and core engaged, exhale and lift the weight towards you. Also, ensure your elbows are close to your body.
• Pause briefly at the top of the movement, inhale and then lower the bar in a controlled motion to the starting position.
• Repeat until you reach your desired reps.
WHAT MUSCLES DOES T BAR ROW MACHINE WORK?
The t bar row machine targets the trapezius, rhomboid major, latissimus dorsi, and biceps.
TRAPEZIUS
The trapezius is a large, flat muscle covering the neck, upper back, and shoulders. It moves the shoulder blade in all directions and stabilizes the shoulder joint.
By strengthening this muscle, you can improve your posture, which prevents slumping over and rounding your shoulders forward. You’ll also gain more control over movements like turning your head from side to side or raising an arm overhead.
RHOMBOIDS
The rhomboids are upper body muscles found underneath the trapezius and help to keep your spine in place. They work with the trapezius muscles to draw your shoulder blades together and down.
Additionally, they help you maintain good posture and prevent slouching when they’re strong. The rhomboids also help you rotate your arms and keep them straight, which can be helpful if you spend a lot of time at a computer or driving.
Working out the rhomboids is also a great way to build strength for other exercises like pull-ups and rows, which will make those exercises, feel easier. And since the rhomboids are located on the top of your back, working them will train your upper body, including your chest and shoulders.
LATISSIMUS DORSI
The latissimus dorsi is a broad muscle that runs down the back and sides of the body, connecting to the lower back, hips, and shoulder blades. It’s among the largest muscles in your body, so it’s an important one to strengthen.
Working the latissimus dorsi can help improve posture, decrease back pain and help you move more efficiently, and reduce injury during exercise.
BICEPS
The biceps are the muscles you use to lift things, like a gym weight or a bag of groceries. These muscles are in your upper arms and are responsible for flexing your elbow so you can bend it.
Working out your biceps is essential because it strengthens them and makes them more toned. In addition, strong biceps boost your athletic performance and make it easier to perform daily activities.
T BAR ROW MACHINE BENEFITS
STRENGTHENS YOUR UPPER BACK MUSCLES
The t bar row machine is an excellent upper back exercise that leads to a strong back. Upper body strength is essential for an upright posture and a perfect metabolism.
It also helps boost heart health and increase muscle strength to easily perform sports and other activities. A strong back also reduces back pain and injuries.
IMPROVES POSTURE
The t bar row machine exercise helps improve posture. Your posture directly impacts the alignment of your bones, which can otherwise lead to painful conditions like back pain or joint degeneration.
Poor posture can also cause spinal dysfunction, reduced circulation, decreased metabolism rate, rounded shoulders, and a potbelly.
Additionally, if you have poor posture, your back and neck muscles may become injured if constantly overworked. Even if you don’t experience pain right away, poor posture can cause problems.
STRENGTHENS AND BUILDS MUSCLE DEFINITION IN YOUR ARMS
Strong arms are a sign of good health and a strong mind. It is a symbol of power, strength, and confidence.
Strong arms can help prevent back pain and injuries. They also make it easier to lift heavy things, which is especially important if you have a job where you need to lift things often. Strong arms will also help you get more muscular abs. In addition, well-toned arms lead to an aesthetically pleasing upper body.
ALTERNATIVE TO T BAR ROW MACHINES
BANDED ROW
The banded row is a great way to increase your upper-body strength and tone. It targets your arms, shoulder, and back muscles.
• Look for a stable pole/post and loop the band through. Move back from the pole until you feel the band has enough resistance.
• Holding the band with two hands, stand with your feet hip-width apart and your knees slightly bent. You can also put your feet together for a more challenging move.
• Pull the band toward your chest until the elbows are just behind your back. Ensure that you’re not arching your back or hunching over (try to keep your back straight). You should feel a good stretch in your upper back muscles, shoulders, and chest.
• Hold for a second before slowly returning the band to its starting position.
• Repeat as many reps as you desire.
T BAR ROW MACHINE MISTAKES TO AVOID
USING TOO MUCH WEIGHT
If you don’t know how to lift weights correctly, it’s easy to injure yourself by using too much weight. Instead, start with a lighter weight and slowly add more as your strength increases.
USING IMPROPER FORM
Proper form is important for any exercise. If you do not use good form during the t bar row machine exercise, you could injure yourself.
In addition, when working out with an improper form, the exercise will be much less effective than if done correctly.
It may take longer to see the results you want from working out.
USING MOMENTUM
Don’t move too quickly through the t bar row machine exercise (unless specifically instructed by a trainer). This is especially important if you’re new at weightlifting or haven’t been doing it regularly yet.
Moving too quickly through any exercise could lead to injury. So ensure that you do the t bar row machine with a controlled motion, especially during the lowering part.
This is also good for improving your motor skills.
