T-Bar Row
Targeted Muscle Groups
Primary Muscles:
- Latissimus Dorsi:
- Rhomboids:
- Trapezius:
Secondary Muscles:
- Biceps:
- Rear Deltoids:
- Erector Spinae:
Equipment Needed
- T-Bar Row Machine:
- Barbell and Landmine Attachment (Alternative):
- Weight Plates:
- Collars:
How to Do the T-Bar Row: Step-by-Step Guide
1. Warm-Up:
2. Setup:
- T-Bar Row Machine:
- Barbell with Landmine Attachment:
3. Body Position:
4. Rowing Motion:
- T-Bar Row Machine:
- Barbell with Landmine Attachment:
5. Return:
6. Finish:
Recommended Reps and Sets
- Beginner:
- Intermediate:
- Advanced:
Pro Tips for Success
- Focus on Form:
- Engage Your Back Muscles:
- Control the Movement:
- Adjust the Grip:
- Use a Full Range of Motion:
Common Mistakes to Avoid
- Rounding the Back:
- Using Excessive Weight:
- Overusing Momentum:
- Flaring Elbows Out:
- Neglecting the Stretch: