Standing T-Bar Row
a.k.a. Two-Arm Long Bar Row With Handle
Differentiation: Mechanics
This variation of a T-Bar Row differs from a Lying T-Bar Row exercise. Here is how: you use the kind of T-bar row bench where you stand | instead of lying on a pad with other T-Bar bench versions. You plant your feet | and use your feet as leverage to lift heavier weight. Using leverage increases the strength of your lats.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate.
2) Locate a standing T-bar bench.
3) Load the plate onto the bar.
4) Place your feet firmly against the foot stool to provide a proper base.
5) Grasp the handles of the T-bar using an overhand grip.
6) Allow your knees to bend.
7) Place your feet about hip-width apart for stability.
8) Lean forward so that your back is at a 45-degree angle.
9) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you pull the handles upwards and backwards using an explosive movement.
3) ...until the handles reach chest level.
4) Pinch your shoulder blades together and hold the position for a count of two seconds at the top.
5) Then, inhale while you lower the bar to its starting position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Remember to pinch your shoulder blades together while doing this lift.
Keep Your feet on the platform.
Keep your upper arms as close to your body as possible.
Keep your knees slightly bent.
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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Tip
The biggest aspect when doing a T-bar Row is knowing the proper weight to use and being able to perform perfect repetitions.