Exercise of the week: T-bar row

A big strong back is highly functional in our daily life as much as in the gym. Every time you pick up something heavy your back is doing the majority of the work. So when you lift a heavy box, a child or your shopping, it’s your back strength that will determine your success.

There are several rowing variations which in rotation between all the movements brings best results. Today our focus is on T-bar rows.

Here’s how to do this exercise:

  • Set your stance, with your feet firmly on the floor or step and bend at the waist. Switch on the glutes, hamstrings, and abdominals as they are working to stabilize you (and keep you balanced).
  • Focus on getting a good stretch at the bottom by lowering the shoulder until the lats are fully extended, and pulling the bar up in a straight line until it lightly brushes the chest area.
  • Get the chest up slightly, arch the low back a bit, and get your head in line with your spine.
  • Lower the bar slowly to a full stretch and stop for a second. We want great ROM (range of motion) and potential muscle-growth, therefore the lats, rhomboids, and middle traps should be stretched.

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