How to Do a T-Bar Row

Step-by-step Instructions

Here is what you need to do...
Step 1

The biggest thing when doing a T-bar Row is knowing the proper weight to use and being able to perform perfect repetitions. First is to mount the machine and make sure the chest pad is right in the center of your chest and feels comfortable while performing a rep. Make sure your feet are firmly against the foot stool in order to give you a proper base.

Step 2

After selecting a good starting weight, put that amount on the bar and you are ready to begin. Place your hands a little wider than shoulder width apart and grip the T firmly. Make sure you have a tight grip in order to get maximum strength while performing the exercise. During every rep make sure your body stays in position with your feet on the bottom pad and your chest square on the chest pad.

Step 3

After you have gripped the bar, then the actual repetitions begin. Remember to pinch your shoulder blades together while doing this lift. Pull the bar up from resting position and pinch your shoulder blades. Go back down in a controlled fashion to eliminate any injuries or negative problems. That is one rep. Explode while pulling the bar up, and release in a slow, controlled fashion.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Biggest problem anyone will face is putting on too much weight and performing repetitions with poor form which does nothing for the body. Make sure you stay within your means, and only do as much weight as you feel comfortable with.

Stuff You'll Need

Brand Product Price
Fitnus Back Workout Laminated Poster $19.95

Suggested Further Reading

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This Student Author's Background

Funny or interesting story about this topic...

When did you first do this & how did you get started?

I first started using this exercise the summer of my senior year of high school. I was working out in an athletic club in my hometown and needed some new lifts for my back so I started to incorporate this into my routine.

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