The T-Bar row may also help sculpt a large back.
Last updated on May twenty second, 2024
After the movie was released within the USA in August 2023, the crimefighting, pizza-eating, jacked reptiles have seen a resurgence. Aside from the comparable aesthetics of developed musculature, perhaps that’s why renowned trainer Joe Bennett describes using the chest-supported T-bar row as a technique to construct the upper back like a turtle shell.
In his May 20, 2024, YouTube video, the “Hypertrophy Coach” took IFBB Pro John Ballard through a T-bar row bodybuilding back workout. Bennett’s goal was to help Ballard in constructing his back and display cues and lifting principles applied in real-time.
What Muscles Does the T-Bar Row Target?
The T-bar row is one among the best exercises for targeting the broadest backthe big muscles covering many of the back. These lats flare and provides the looks of getting “wings” during certain bodybuilding poses.
The T-bar row can be a trap exercise. Bennett discusses at length contracting the trapezius at the highest of every rep to accumulate the advantages of the exercise. The traps span from the upper to the mid-back.
Although not the principal goal, the rear delts are also taxed during T-bar rows. Located on the posterior of the shoulder, rear delts are typically engaged in pulling movements, especially people who use a wider grip.
4 Steps To Perfect T-Bar Row Form for Bodybuilding
Bennett provided Ballard cues and form advice to assist him grasp what proper T-bar rows should feel and look like. To do that, Bennett broke down your complete movement from positioning to the range of motion.
1. Lean Against the Chest Pad
Most chest-supported T-bar row machines have an adjustable foot plate that may be customized based on height. Bennett doesn’t use the footplate; reasonably, he has Ballard keep his feet firmly on the bottom to give attention to where his chest leans against the pad.
Bennett quickly dispelled the misunderstanding that if the legs are too far in front of the chest pad, the lifter cheats through the use of their lower body for leverage. Bennett says the lower body can’t be sufficiently engaged if the chest is the principal contact point against the pad.
Once Ballard leaned against the chest pad to tug the T-bar, Bennett told him to not hunch over. He should stick his chest out and straighten his back with a slight arch at the underside.
2. Get a Wide Overhand Grip & Squeeze on the Top
Bennett didn’t discuss different row grips one could use on the T-bar row, but he did instruct Ballard to take a wider grip. He wanted the bodybuilder to protract his shoulder blades to totally stretch his lats.
Bennett also kept an eye fixed on a full retraction of the scapula at the highest of the pull — something Bennett emphasized during warm-ups. The Hypertrophy Coach urged Ballard to keep in mind that “fully retracted” feeling when training with heavier weights.
Bennett beneficial not using lighter weights during working sets to attain that squeeze at the highest. Lightening the load solely for peak contraction would harm the hypertrophy potential of the exercise. Bennett said a training partner may be helpful to help in achieving a full range of motion when fatigue sets in.
3. Pause on the Bottom
Bennett coached Ballard on his exercise tempo as well: Lower the burden slowly by maintaining control over your complete lengthening and flaring of the lats. Once the arms are fully prolonged, pause at the underside of the movement before pulling the bar back as much as the chest.
Pausing at the underside ensures a full lengthening of the lats. This pause may even prevent any bouncing of the burden, which could create momentum and make it easier for Ballard to cheat form.
4. Use Controlled Fluidity
The overall goal is to have fluid motion throughout your complete T-bar row. From a full contraction of the traps and retraction of the scapula to lengthening the lats, Bennett’s goal is at all times to keep up control and fluidity.
A spotter could be a huge help to help in completing the complete range of motion, prevent undertraining, highlight sticking points, and show you how to train to failure.
If you can not discover a spotter, write down what number of reps were full and what number of were partial. This distinction may also help progress future workouts.
