T-Bar Row

oec:t-bar-row

A bent-over compound pulling exercise using a pivoted barbell or dedicated machine to build back thickness and upper-body pulling strength.

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Also called: Rowing, T-bar, Barbell T-Bar Row, Landmine T-Bar Row, tbar row, t bar

How to do it

Straddle the T-bar apparatus or landmine barbell with feet shoulder-width apart.
Hinge at your hips with knees slightly bent until your torso is angled around 45 degrees relative to the floor.
Grasp the handles firmly with arms fully extended and your spine braced in neutral alignment.

Pull the weight upward toward your upper abdomen or lower chest by driving your elbows back and retracting your shoulder blades.
Squeeze your back musculature hard at the peak of the contraction without changing your torso angle.
Lower the weight smoothly under control until your arms are fully extended and your lats stretch.
Repeat for the desired number of repetitions.

Inhale and brace before initiating the pull, and exhale as you complete the concentric phase or slowly during the descent.

Using excessive hip thrust and torso swing to heave the weight up.: Reduce the load and keep your hip hinge and torso angle strictly stationary throughout the set.
Rounding the lumbar spine under load.: Brace your abdominals and maintain a neutral spine with active hamstring tension.
Cutting the range of motion short at the bottom or top.: Allow full arm extension at the bottom for a deep stretch and pull until the handles reach the torso.

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