The rowing T bar allows to solicit mainly the back in thickness. Some T-bar machines allow you to rest your chest on a support in order to increase the safety of the exercise and thus keep your chest fixed.
How to do this exercise?
Position your feet shoulder-width apart, then bend your legs as if you were doing a deadlift and grasp the handles. Keep your torso straight with an angle of about 45 degrees and your knees bent. Bring the T-bar up close to your chest and slowly return to the starting position, then repeat the movement to finish your set.
CAUTION: The back should always remain straight throughout the movement, at a 45 degree angle and the knees bent to protect the lower back.
Tips
- Breathe in during the pull-up phase and breathe out during the lowering of the bar.
- The torso should be balanced at about 45 degrees and the back should be straight.
- With each raise of the bar, please squeeze your shoulder blades and turn your shoulders back, chest out.
- You can use pulling straps or hooks for a better grip and not to pull too much with the arms.
Variants
- The T-bar rowing can be performed on a T-bar machine with the chest supported.
- Without machine, one can wedge a bar in a corner of the room and to be equipped with a triangle of pulling which one wedges in front of the bar to carry out the exercise.
