How To Do T-Bar Row with Handle

Muscle Groups worked: Middle Back This is a great exercise..

How To Do T-Bar Row with Handle

Muscle Groups worked:
Middle Back

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

T-Bar Row targets the middle area of your back and its great for strength and sculpting. The Biceps and Lats are also worked when doing this great exercise! 

Exercise Instructions:

  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
  3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.


T-Bar Row Tips:

You can perform this exercise with dumbbells as well but for effective results slow contracting with each rep form is more important rather than weight.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of T-Bar Row. As you progress and become adept, increase your reps and sets. However, avoid over training your shoulders. Only train your Back once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

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