Guide To T Bar Row Exercises: Benefits, Technique & Tips

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May 19, 2022

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What is T bar row?

Wondering how to do T bar row? Before we get down to doing this immensely powerful exercise, it is essential to know what is T bar row is and its basics.

Strengthening your back muscles requires a variety of exercises that activate different muscles in this area. One exercise that checks all the boxes and works multiple upper back muscle groups is T bar row.

Considered to be amongst the best back mass muscle building exercises, the T bar exercise has a clear advantage over other exercises such as pull-ups, dumbbell rows, and bent-over rows. Since in the T bar workout you can use both hands, you can use heavier weights and hence gain more strength.

When done correctly, the T bar row exercise works on these muscles:

Latissimus dorsi
Rhomboids
Middle trapezius
Posterior deltoids
Erector spinae

How to do T bar row?

Just like any other weighted exercise, doing the T bar workout also needs precision. Here is how you can perfect the T bar row workout and its form. This is the standard standing T bar row exercise:

To begin, load the T bar row handle with appropriate weights. In case your gym doesn’t have a designated T bar row workout machine, you can create your equipment with a barbell and handle.
Now straddle the T bar row handle by facing it.
Bend forward on the T bar row stand from the hips. Your knees must also have a slight bend in them.
Grab the T bar row stand with an overhand grip. Your hands must be shoulder-width apart. If you are using a designated barbell machine, you will need to grab its handle with a neutral grip. Here, the palms of your hands face each other.
Pull forward your torso slowly.
Pause for a couple of seconds.
Return to the starting position by completely extending your arms.
This is one repetition.

Sets and reps of barbell T bar row: You can start with 3-4 sets of 8-10 reps. Gradually build upon your practice.

What are the different variations of T bar row?

Once you have perfected the T bar exercise, it only makes sense to move on to its variations. These T bar row exercise variations help you gain more strength and add a much-needed variety to your workouts.

Here are some of the most effective T bar workout variations:

T bar row with dumbbells: Also known as dumbbell rows, this exercise allows you to work on the same muscle groups as in the traditional barbell T bar row exercise.

To do the T bar row with dumbbells, bend one knee on the bench while positioning the other leg firmly on the ground.
Grab the dumbbell and drive it up through your elbow behind you. You need to pull the handle aside your hip by following the correct T bar row grip.
Your elbow must be bent at an angle of 90-degrees.
Fully extend your elbow to bring the dumbbell back to the starting position.
Repeat on the other side.

Seated T bar row: As the name suggests, this variation of the T barbell row is done while sitting on a seated cable row machine. The seated T bar row is a great exercise to strengthen the muscles in your shoulders, middle & upper back, neck, and the front of upper arms.

To do the seated T barbell row, sit straight on a bench and plant your feet firmly on the floor.
Extend your arms to hold the cable or the handle.
Engage your core and move your shoulders back.
Exhale deeply and pull the cable while bending your elbows.
Make sure that your elbows are tucked in and your back is neutral. Pause for a second.
This is one repetition.

Chest supported T bar row/ lying T bar row: As the name suggests, the chest supported T bar row exercise is done by positioning yourself on the chest pad of the T bar gym machine. The remaining movements of the lying T bar row are the same as in the traditional form of the exercise.

What are the benefits of T bar row?

The back T bar row is a phenomenal exercise that works by isolating the muscles in your back. Here are some of the most important benefits of the bent over T bar row exercise:

One of the most important T bar row benefits is that it is a compound exercise that recruits and strengthens multiple muscle groups at the same time efficiently.
The back T bar row exercise doesn’t stress your lower back and is beneficial for people who suffer from weak back muscles.
Since this exercise involves resistance and high-intensity movements, this works as a great weight loss exercise.
One of the most important T bar row benefits is that it has loads of variations that you can do depending on your flexibility levels and fitness goals. That’s not all, there are also loads of T bar row alternative exercises that you can try.
Due to its minimal set-up, it is a great exercise to include in your workouts at home.

How to do the T bar row safely?

Whether you are doing the T bar row at home or using the T bar gym, here are some safety tips:

For proper T bar row grip and form, learn the exercise from an experienced trainer.
Don’t stand too tall during the bent over T bar row. Bend your torso at an angle of 45-degrees.
Don’t start with heavyweights at the outset, especially during exercise for beginners. Start with light weights and gradually progress, especially while doing T bar row at home.

Takeaway

Whether you do the seated or the standing T bar row, the benefits are immense. However, the key to gaining these benefits is to keep yourself engaged by doing T bar row alternatives and variations.

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