How to do a t-bar row

Setup:

1. T-Bar: Load the desired weight onto the T-bar machine.
2. Stance: Stand facing the machine and straddle the bar, feet shoulder-width apart.
3. Grip: Hinge at your hips and bend your knees slightly to grasp the handles with a neutral or overhand grip.
4. Back Position: Keep your back flat or slightly arched, with your chest lifted.
5. Starting Position: Allow the weight to hang with your arms fully extended.

The Lift:

1. Initiate the Pull: Exhale and pull the handles towards your torso, driving your elbows back. Keep your back straight and core engaged.
2. Squeeze at the Top: Squeeze your shoulder blades together at the top of the movement, holding the contraction for a moment.
3. Controlled Lowering: Inhale and slowly lower the handles back to the starting position, resisting the weight as it goes down.
4. Reset: Briefly pause and reset your posture, then begin the next repetition.

Tips:

• Focus on the Back: Think about initiating the movement from your back muscles (lats, rhomboids, traps), not just your arms.
• Elbow Path: Keep your elbows close to your body as you row.
• Torso Angle: Maintain a consistent angle in your torso throughout the movement. Avoid excessively rounding your back or hyperextending at the top.
• Control the weight: Do not let the weight drop quickly but rather lower it under control.

Variations:

• Grip Variations: You can experiment with different grips (wide, close, neutral) to emphasize different muscles in your back.
• Chest Supported T-Bar Row: A variation of this row done on a chest supported machine