Freestanding T-bar rows. Initial position – straddle the bar with the legs slightly bent, leaning forward with a flat back about 45 degrees. Grasp the bar with an overhand grip:
– Inhale and raise the bar to the chest.
– Exhale at the end of the movement.
This exercise is similar to bent rows and allows you to concentrate on working your back because you do not have to focus too much effort on positioning. This exercise uses mainly the latissimus dorsi, teres major, infraspinatus, rhomboids, trapezius (mainly the middle portion), and the flexors of the forearm.
T-bar rows also work the forearm flexors
The forward lean isolates the abdominal and spinal muscles in isometric contraction.
Using a supinated (underhand) grip transfers some of the effort to the triceps brachii and the upper portion of the trapezius at the end of the pull.
Some machines are equipped with parallel handles that allow a grip between pronated and supinated, which contracts the brachioradialis more intensely.
Never round your back when performing freestanding T-bar rows.
Freestanding T-bar Rows – Workout Video
Freestanding T-bar rows. Application of the exercise.
Who shall do it: Middle and higher level athletes.
When: In the mid-point or in the end of the training session. Before freestanding T-bar rows you should perform one-arm dumbbell rows and seated rows.
How many: 3 – 4 sets, 10 – 15 repetitions.
Lats and Middle Back Exercises
- Seated rows
- One-arm dumbbell rows
- Bent rows
- Freestanding T-bar rows
- T-bar rows with abdominal support