How to do a t-bar row(v-grip)

Setup:

1. T-Bar Machine/Landmine Attachment: If using a T-bar machine, load the desired weight. If using a landmine attachment, position the end of a barbell securely in a corner or landmine base and load the opposite end.
2. V-Bar Attachment: Secure a V-bar attachment to the end of the T-bar or barbell.
3. Stance and Grip: Stand facing the machine or barbell, feet shoulder-width apart. Hinge at your hips and slightly bend your knees to grasp the V-bar handles.

The Lift:

1. Initiate the Pull: Exhale and pull the V-bar handles towards your torso, leading with your elbows. Keep your elbows close to your body and your back straight.
2. Chest Contact (Optional): Aim to pull the V-bar towards your lower chest, if comfortable.
3. Squeeze at the Top: Pause briefly at the top of the movement, squeezing your shoulder blades together.
4. Controlled Lowering: Inhale and slowly lower the V-bar back to the starting position, resisting the weight as it goes down.

Tips:

• Focus on the Lats: Concentrate on using your latissimus dorsi (the large muscles on your back) to pull the V-bar towards you.
• Elbow Position: Keep your elbows close to your body throughout the movement.
• Neutral Spine: Maintain a natural arch in your lower back and avoid rounding your shoulders.
• Breathing: Exhale as you pull the V-bar up and inhale as you return to the starting position.