T-Bar Row

Directions:

Preperation/body position

1. Load lever with correct weight.
2. Place feet on platform, bend knees, learn forward keeping a straight back.
3. Grasp handles.

Excution/Movement

1. Pull handles towards lower abdomen area, whilst maintaining bent over position, keeping back straight.
2. After peak contraction, slowly control the handles back to beginning position, allowing for a slight stretch of the back before returning to the concentric phrase.
3. Repeat for desired amount of repetitions.

Comments

The T-bar row is an effective exercise to stimulate the latissimus dorsi, rhomboids, middle and lower fibres of the trapezius. Also recruited during the lift are the elbow flexor muscles, and posterior deltoid head.

Remember to maintain good form throughout the execution. Do not allow yourself to become too upright during the exercise, as it will take stress away from the latissimus dorsi and other back muscles. Hip driven repetitions will also take stress away from the target muscles, minimising the effectiveness of the exercise.

Due to the position the exercise puts you in, posture may become more difficult to maintain when using heavier loads.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.