Good afternoon, happy hour, glad to see you here! Wednesday is the day of technical notes on the project, and today we will talk about such an exercise for pumping up the muscle mass of the back as the T-bar row. After reading, we will look at why it is worth doing it, how to do it correctly and what mistakes should be avoided. In general, make yourself comfortable, my dears, an article in the best traditions of this genre awaits us.

So, if everyone is ready, then let's get started.

T-bar row exercise: what, why and why

As you remember, in my previous post this I said that my mossy gym was closed for summer renovations. So, in connection with this, I decided to visit the camp of a competing company, i.e. to another rocking chair. I came, started training, and after the training I immediately ran to write this article - T-reef deadlift. And the thing is that in the hall I was simply stunned by how some people performed this exercise. We all know (or we can guess), that it is designed to work the middle of the back. The movement should be performed by bringing the shoulder blades together and moving the load to this target zone. In the options from the outside, I’ve seen enough that it’s simply dumbfounding. People loaded 60-80 kg per projectile and, groaning, they pulled with one hand, someone connected their shoulders, rounded their back, in general, it was quite a spectacle :).

And it’s okay if there were mistakes 1-2 from 10 people, but the statistics reached 5-6 , and this is a serious hint at the complete lack of managerial control of the coaches. As several readers recently wrote to me on: I came, paid, but they didn’t even pay me 5 minutes, treated like a money bag. Well, okay, today we are not talking about that, but about a specific exercise.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Why is the T-bar row an important exercise?

If through a man's eyes it looks like hourglass and a pear, then a man’s is a wide V-shaped conical back and a narrow waist. To achieve such proportions, appropriate accentuated exercises are needed. And dumbbell, barbell, and T-bar rows are some of them. In addition to developing the thickness of the back muscles, the athlete’s posture also improves and the risk of injury to this muscular unit is reduced. Also, the T-pull allows you to use smaller, deeper areas of the back that cannot be “hooked” when working with the classics of the genre - or. The result is a more detailed and deep back.

Benefits of Exercise

T-traction allows:

• use a neutral grip (when palms face each other). From a biomechanical point of view, this is a stronger position for pulling, and the back muscles can be more stressed;
• effectively outline the contour of the middle area of ​​the trapezius and highlight the “little things” of the back muscles;
• use a lot of muscle mass. Although the exercise is isolated, in addition to the middle of the back, the lower back receives load, and the abdominal muscles are also well stimulated.

Muscle atlas

Rows involve the latissimus dorsi, trapezius, rhomboids, teres major, rear deltoids, and biceps. As for the T-bar row itself, the muscle masses that are involved in the work look like this.

T-bar row: execution mechanics

Not many beginners (and not only) know that the main secret of a massive back is its volumetric load and working with extreme weights. Needless to say, I myself have sometimes been lukewarm about pumping up my back, but this is a large muscle group that requires either devoting a full-fledged separate day to it or working on it in 3 basic exercises with free weights (dumbbells, barbell). To work with extreme weights, you must first master the correct technique. Step by step it looks like this.

Step #1.

Go to the T-bar machine. Thread pancakes onto the free end. Stand so that he is between your legs. Grab the handles (grip slightly wider than shoulder width), place your feet firmly on the footrests, bend your knees slightly, keep your back straight, and look forward. This is your starting position.

Step #2.

As you exhale (effort), begin to pull the T-bar towards you. At the end point of the trajectory, squeeze your back muscles together, pulling your shoulder blades towards each other. Inhaling, slowly return the weight to the starting position, without letting it touch the platform of the machine.

Step #3.

Complete the prescribed number of repetitions.

In the picture version, all this disgrace looks like this.

Dynamically, the T-bar row with a neutral grip is...

Of course, not a single exercise can do without its subtleties; the T-shaped deadlift also has them. So remember:

• the body must be at an angle in relation to the projectile 45 degrees;
• at the end point the bar should almost touch the chest;
• control the weight throughout the entire range of movement, move it smoothly;
• carry out the movement continuously along the entire trajectory of movement, without any stopping points or pauses;
• a palm-facing grip will allow you to lift more weight;
• at the top of the trajectory, squeeze your shoulder blades and hold them in this position for 2 accounts;
• string pancakes of a smaller diameter onto the bar, so the amplitude of movement will be greater;
• perform the exercise in front of a mirror to monitor your technique;
• carry out the movement by bringing the shoulder blades together, and not by pulling with the biceps;
• When pulling, keep your hands as close to your body as possible;
• at the beginning of the exercise, it is important to properly balance the stance so that when lifting, the weight does not pull you forward, so select adequate weight and look for a stable position;
• When you reach failure on the last set, reduce the weight by 20-30% and complete as many reps as you can.

T-bar row: variations

There are various types T-bar thrusts, in particular, can be divided into three main ones:

No. 1. Reclining row with chest pressed

An exercise with emphasis on the machine takes the load off the lower back and makes the exercise less traumatic. When performing, make sure that the chest is “sealed” to the support with the weight of the weight.

No. 2. Pull of one end of the bar

Not all gyms have a T-bar rowing machine. In this case, you need to take a regular barbell, drive one end of it into a corner and fix it (so as not to move), and hang a weight on the other. Place your hands as close as possible to the plates of the plates and begin to perform rows to the chest. To increase the amplitude, you can use the step platform.

No. 3. Neutral grip row

In this variation, you use narrower, parallel to each other, handles on the machine. At the same time, the palms each look at themselves, the execution technique does not change.

Well, that’s probably all I’d like to report, all that remains is to sum up all this chatter and say goodbye.

Afterword

Technical Note The T-bar row has come to an end. Now you know about the most effective exercises on your back and you can start building it.

That's all, until we meet again, comrades, I was glad to see and hear everyone in good health, good luck in the hall!

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

Fizkult-hello! Wednesday on the calendar 11 May, which means that we have a technical note on the agenda, and today we will talk about the exercise T-bar row with emphasis.

After reading, you will learn everything about the muscle atlas, the benefits and technique of performing the exercise. We will also conduct some comparative analysis various variations and find out the degree of effectiveness in terms of the effect on the muscles of each of them.

So, take your seats, we're starting.

T-bar row with emphasis. What, why and why?

I don’t think I’ll be opening America if I say that the most popular back exercises among gym goers are – and. In second place in popularity are free weight rows, such as bent over barbells or dumbbells to the waist. And at the very back are the rows in the machines, for example, the T-bar row. We have already talked about this exercise earlier, but today we will analyze its rarely performed variation with emphasis and find out why it may be interesting to us and whether it is worth paying attention to it at all.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise belongs to the class of basic (conditionally basic) with a pull type of force and has as its main goal working the muscles of the middle/upper back.

The muscle ensemble includes the following units:

• targeted – back;
• synergists – trapezius (middle/bottom), rhomboid, latissimus, teres major/minor, infraspinatus, posterior delta, brachialis, brachioradialis, pectoralis major (sternal head);
• dynamic stabilizers – biceps, triceps (long head).

A complete muscle atlas looks like this.

Advantages

By performing T-bar rows with support, you can expect to receive the following benefits:

• development of strength and muscle mass;
• thickness development;
• accentuated work/isolation of the mid-back with minimal involvement of supporting muscles;
• better concentration on muscle work (compared to the classic version) due to the lack of need for balancing;
• possibility to adjust;
• ability to perform with problems with the lower back.

Execution technique

The T-bar row with emphasis is classified as a medium/intermediate difficulty class. Step-by-step technique execution looks like this.

Step #0.

Equip the machine by putting on the required number of plates. Take a position on top (face down), pressing your chest tightly to the support platform. Grab the handles and lift the bar off the rack, placing it at arm's length. Direct your gaze forward. This is your starting position.

Step #1.

Inhale and as you exhale, begin to bring your arms toward you/up, squeezing your shoulder blades and squeezing your back as you move. Perform a peak contraction at the top, holding for 1-2 seconds and while inhaling, return the projectile to IP. Repeat the specified number of times.

In the picture version, all this disgrace looks like this.

In motion like this...

Variations

In addition to the classic version of deadlifts, there are several variations of the exercise, in particular:

• rowing two dumbbells with a reverse grip on a bench at an upward angle;
• row of one dumbbell while lying down on a bench at an upward angle.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• throughout the entire movement, do not lift your chest from the supporting platform;
• do not slide your hips on the machine or move your legs;
• bring your shoulder blades together and squeeze your back at the end point of the trajectory;
• slowly lower the projectile down and explosively bring it towards you;
• When deadlifting, keep your arms/elbows fairly close to your body;
• do not lower your head too much and do not look at your feet;
• do not use heavy weights, because this will compress the chest and make breathing difficult;
• while deadlifting, do not jump or cheat;
• breathing technique: exhale - when bending the arms/forward, pulling upward; inhale - when extending your arms;
• numerical training parameters: number of approaches 3-4 , reps 8-10 .

We're done with the theoretical side, now let's look at some practical points.

Is the T-bar row with support an effective exercise?

The method of electromyography (EMG analysis), which measures the electrical activity of muscles during certain exercises, allows us to judge the effectiveness of an exercise. Research data 2015 years published in “The Journal of Strength & Conditioning Research” tell us about the following EMG values:

• Bent-over barbell row – 97% ;
• T-bar pull with emphasis – 90% ;
• T-bar pull – 86% ;
• pull of the lower block to the belt – 80% .

Thus, the classic T-bar row and with emphasis are exercises of the same class and are included in the top 5 back exercises.

Which traction option should you choose: with support or classic?

In solving this issue, you need to build on your health status and current training program. The supported row is more suitable for beginners and those with lower back problems. If you are an experienced athlete and your PT lacks variety, then the option with an emphasis will be an excellent solution.

Actually, we’ve sorted out the theoretical and practical parts, let’s summarize.

Afterword

Today we were introduced to the T-bar row with support. I’m sure you can’t wait to try the exercise in practice and give your verdict on its professional suitability. Therefore, we finish reading the note and blow into the hall... well, did we blow? :)

That’s all, let’s take our leave, see you soon!

PS. Comrades, what back exercises do you use?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma are guaranteed :).

With respect and gratitude, Dmitry Protasov.

Article last updated: 08/30/2014

Good day everyone! In that article, we will look at such a wonderful basic exercise for the back muscles, like the T-Bar Row. This exercise is very effective and allows you to achieve good results when performed correctly. It is excellent for promoting hypertrophy of back muscle fibers.

Muscles involved: area of ​​the latissimus muscles, trapezius, biceps, shoulder muscles, as well as the wrist flexor muscles.

This exercise quite effectively increases the width of the back muscles. Of course, to increase the width of your back, bent over rows are more suitable. If you take these two exercises, in my opinion, the T-bar row is much easier to perform than. This simplicity is due to the fact that in our exercise the apparatus is fixed, while the barbell can move in different directions, at different angles and we have to hold it at the correct angle throughout the entire exercise. This makes the task very difficult, and the weight that can be put on the barbell is significantly less than the weight that we can put on the T-bar.

By and large, the T-bar row is aimed at working the latissimus muscles, namely the inner part. This allows you to focus on the thickness and massiveness of the back muscles. Also, this exercise develops muscle strength well.

As mentioned above, in performing the exercise, in addition to the back, other stabilizer muscles (abs), as well as pulling muscles (biceps), are also involved in the work. To make the T-Bar Row more effective, you need to concentrate as much load on your back as possible. Sometimes an athlete does an exercise incorrectly, distributing the load between the biceps and back incorrectly. In this exercise, the pulling muscle such as the biceps should be almost eliminated from the exercise, that is, the lifter should pull the weight with the back muscles and not the biceps. Remember an exercise like this, the principle is very similar.

There are also two types of simulators for performing this exercise, namely: a simulator with an emphasis and without an emphasis. An exercise machine with an emphasis allows you to maximize the use of your back muscles, as it eliminates the work of many stabilizer muscles, and also helps to keep your torso stationary, allowing you to significantly increase the load on your back. As for the simulator without support, then performing the exercise will be a little more difficult, because you will have to watch your back, keeping it straight and your torso, keeping it motionless.

TECHNIQUES OF PERFORMING THE EXERCISE “T-BAR PULL” ON A BENCH WITH STOP

1. Adjust the emphasis in the simulator to suit your own height so that it is convenient for you to perform the exercise. Your chest should rest against a special support.

2. Stand on the foot platform, lean your chest against the support, and grab the handle with your hands. The handles can be for a direct or neutral grip, each of which loads one or another part of the back. A neutral grip loads the lower back, a straight grip loads the upper back.

3. Remove the bar from the racks and hold it with outstretched arms. The back is straight.

4. When the starting position is accepted, hold your breath and raise the bar. Remember that the pulling muscles are the back muscles, not the biceps. At the peak, exhale, then slowly return the bar to its original position. At the lowest point, you cannot lower your arms completely, you need to keep the back muscles stretched, make a slight bend in your elbow joints and do not straighten them completely.

5. Complete the required number of repetitions.

TECHNIQUES OF PERFORMING THE EXERCISE “T-BAR PULL” ON A BENCH WITHOUT SUPPORT

1. Take the starting position. We stand in the exercise machine with our feet on the platform. To keep your back straight and make a slight arch in the lower back, you need to move your buttocks back, your back is straight, your legs should be bent at the knees. If the athlete's back is rounded, the back muscles will not be able to fully contract during the exercise.

2. Take the handle with your hands, take a deep breath, hold your breath, and pull the bar towards your chest. At the top point we exhale. While lowering the T-bar, we exhale, then, repeating the movement towards the chest, we inhale.

3. The required number of repetitions should be performed.

TIPS FOR PERFORMING T-Bar Rows

1. While moving to the peak point, do not lean back, this will be cheating, and the back muscles will not receive the necessary load.

2. If you have weak forearms, you can use special straps to hold the bar. To ensure that such a need does not arise, you should:

3. To increase the amplitude, in some simulators you need to use plates with a smaller diameter.

4. If you cannot perform the exercise without cheating for at least 8-10 repetitions, you should reduce the weight, since the one you are using is too heavy.

(4 ratings, average: 5,00 out of 5)

This article will touch on a not entirely trivial exercise for the back muscles - T bar row. This allows you to gain mass in the back muscles and work on its thickness.

In terms of biomechanics, it is very similar to, but performing it adhering to the correct technique is much easier.

T-bar row: features of the exercise

The T bar row allows you to work deeper the back muscles between the shoulder blades, which form its thickness. This exercise loads the latissimus, teres major muscles of the back, long extensors, trapezius, rhomboid, posterior deltoids, in addition, the muscles of the forearms and thighs work statically. As you can see, there is a huge layer of back muscles and stabilizer muscles.

There are many machines for performing T-bar rows. These include special lever structures, where you need to pull while standing, and simulators, in which the exercise is performed while lying down. However, in the latter option it is inconvenient to fix the deflection in the lower back, which is necessary for a more effective contraction of the lats.

And finally, in the absence of special machines, you can perform T-bar rows with a regular barbell. One end rests on the floor and rests against something; the other end has weights and a grip handle from a block machine.

The difference between the T-bar row and the bent-over row is that the bar is fixed in one of the planes of movement. This significantly simplifies your task, because you essentially have to lift the bar along a pre-selected, correct path without additional effort.

The undoubted advantage of this exercise is the ability to take more weight than in a bent-over row, because... the execution technique is simplified. The smaller volume of work of the stabilizer muscles allows you to specifically load the back muscles, and even with more weight. The work that stressed muscles have to do increases.

One of the most important rules Any exercise on the back involves arching in the lower back. This rule applies primarily to the T-bar row due to the increased working weights. By bending your knees and moving your pelvis back, you achieve a comfortable and, most importantly, safe position for complete contraction of the back muscles.

Make sure that in the starting position your lower back is not rounded. You can remove the rounding by moving the pelvis deeper back and bending the legs at the knees.

Because the projectile is fixed, and you are not able to move it. Your task is to choose a position in which the amplitude for contraction of the back muscles will be greatest. Position yourself too close and the projectile may touch your knees; if you are too far away, the amplitude will be ineffective. It is optimal to attract the projectile to the lower abdomen.

The grip width is similar to the bent over row. The narrower the grip, the greater the amplitude, but the biceps work hard, stealing the load from the back muscles. The wider the grip, the better the back muscles we need contract, but the amplitude becomes smaller. Therefore, you must choose the amplitude based on the rule of the golden mean and the design features of your body. Find a grip where you can feel your lats better.

Technique for performing T bar rows

In the T-bar row exercise, the execution technique is almost identical to the bent-over barbell row. Basic rules:

• Exhale during the ascent (heavy phase), inhale during the descent.
• At the lowest point, keep your elbows slightly bent so that the entire load rests on the back muscles and not on the arms.
• During the exercise, think only about how your lats stretch at the bottom and how they contract at the top.
• At the top point, hold the peak contraction for a second.
• The pace of the exercise is slow on the way down, faster on the way up.
• The load on the lats should be maintained throughout the entire set (do not allow your arms to extend at the elbow or relax).

T bar row: video

In order to better understand how to perform the T-bar row exercise, a video from Denis Borisov will tell and show the correct and safe technique.

See also interesting video from Alexander Schukin, in which he works his back using the T-bar row.

Conclusion

The T bar row allows you to load a huge layer of back muscles in a more isolated manner. The main obstacle in this exercise can only be your ego. Many athletes have been injured when they lift weights that are prohibitive for themselves in this exercise.

By adhering to the basic principles of performing the T-bar row, you will safely and effectively work your back muscles.

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Analysis of the exercise

Bent-over T-bar rows are considered basic movements for working out the spinal mass, in particular developing the latissimus muscles. However, at the moment of movement, the entire muscle mass of the upper body is globally involved in the work:

The abdominal and leg muscles, which are responsible for maintaining a stable body position, are isometrically tensed.

Benefit of the exercise

The T-bar row provides an excellent complex load on the back muscles, while incorporating the effectiveness of working with free weights and the ease of movement in the machine. However, according to the pros, it is a much more effective training tool than any isolated “barre” movement.

A significant advantage of the exercise is also its versatility - its use in training schemes allows not only to give an impressive appearance and volume to the spinal muscles, but also to “outline” small muscles that play an auxiliary role in movement.

The bent-over T-bar row with support is often put on a par with the conventionally “similar” bent-over barbell row. However, it is worth noting that the first option is more convenient and safer, since the projectile remains fixed and moves exclusively within a given trajectory.

Who is contraindicated for

It is recommended for athletes with lumbar injuries to abandon the classic deadlift with a t-bar. As a last resort, as a “gentle” alternative, you can perform a version of the exercise with a lying support, which relieves the lumbar region and makes the movement safer.

Inclusion in the training program

Before you start pulling sets, be sure to turn to warm-up movements - usually a couple of sets of 10-15 repetitions with minimal weight are enough to prepare the muscles for serious work and “tune” the neuromuscular connection.

Since the classic version of the exercise is classified as multi-joint, and therefore, by definition, heavy, it is recommended to include it in the program as a “starter” for the back muscles. Basic sets of deadlifts are performed in the medium rep range of 8 to 12 reps. The optimal load is obtained by combining it with basic wide-grip pull-ups.

In some cases, a lighter variation of the exercise—the T-bar row from an emphasis—is placed at the end of the workout to fully fatigue the working muscles. This technique is usually used in professional training, performing approaches to failure.

For T-bar rows, critical weights are usually used, which help stimulate muscle hypertrophy and give them “massiveness”.

Training life hack

If the gym does not have a special rack for a T-bar, you can use a regular bar, one end of which should be rested against the wall, the other should be loaded with “pancakes”. For a more stable position of the projectile, support the end resting on the floor on both sides with several disks or rest the bar against the corner of the room.