T-Bar Row
a.k.a. Chest Supported Row
Differentiation: Mechanics
This variation of a T-Bar Row differs from a Standing T-Bar Row. Here is how: you use the kind of T-bar row bench | where you lay your chest down on the bench's pad, | instead of standing, (like you do when using other T-Bar bench versions). Lying chest-down eliminates the need to balance, (like you would need to do when performing an Upright Barbell Row). Lying isolates your lat muscles. Isolating the effort to this muscle increases the overall size and strength of your lats.
Starting Position
To get into starting position, do this...
1) Locate a T-bar bench.
2) Obtain an Olympic plate.
3) Load the plate onto the bar.
4) Lie face-down on the T-bar row machine...
5) ...with your upper chest at the pad's top.
6) Grasp the weighted handles of the machine with your palms facing inward.
7) ...and your arms fully extended.
8) Place your feet on the platform.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull the handles to your chest.
3) ...until the handles reach chest level.
4) Hold this position for a count of one second and you flex your back muscles two times.
5) Then, inhale as you gradually lower the handles
6) ...until your arms are again fully extended.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to use your lat muscles, not your biceps muscles to perform this exercise.
Keep your upper arms as close to your body as possible.
Remember to pinch your shoulder blades together while doing this lift.
Refrain from swinging your upper body during this exercise, and keep your chest on the pad.
During every rep, be sure your body stays in position with your feet on the bottom platform.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
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