T bar rowing

COURTESY OF GLOBAL FITNESS

Major muscles used

• Latisimus Dorsi - Upper back
• Latisimus Dorsi - Lower lats

Performing T bar rowing

• Straddle a T-bar rowing machine or bar with your feet firmly on the ground.
• Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched.
• If using a T-bar machine as in this video, allow your upper body to rest on the incline bench. If using a barbell with T-bar attachment instead of a machine, bend your legs and keep your upper body as straight as possible, but bend over at the waist.
• Lift the bar up toward your body with your back by squeezing your shoulder blades together.
• Bring the weight up as high as you can, or until it touches your lower chest.
• Your elbows should be pointing up and slightly out as you lift.
• Return to the starting position in a slow, controlled manner.

Be careful

• Don't swing or rock to gain momentum. And don't stand up with legs or move the positioning of your back in effort to lift the weight.
• Don't let the weight fall down, lower it slowly resisting the weight.

Alternative exercises to T bar rowing

• Bent over row
• One arm row
• Seated row

Courtesy of Global-Fitness.com, your Online Personal Trainer

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