T-bar pull- an old and very effective exercise aimed at large-scale pumping of the back. Today, probably, there is no room where there would not be a simulator for performing this exercise. However, beginners most often fail to master it the first time. How to be? First of all, forget about the simulator and grab the barbell, which, unlike the simulator, adapts itself to you. This exercise can also be called - T-bar pull.
From the very first movements, the load is felt across the entire width of the back, no matter what angle is set, the exercise is right on target! T-bar pull - so effective exercise, which was part of the arsenal of Arnold Schwarzenegger himself. The biomechanics of the exercise is not so complicated, but let's take a closer look at the execution technique.
Starting position:
- Hang a few pancakes on one end of the bar, rest the other end in a corner or ask a partner to hold his foot.
- Lean forward, pass the barbell between your legs and grab the bar with your hands. Try to get as close to the pancakes as possible.
- Slightly decrease the tilt of the body to lift the pancakes off the floor. This will be our starting position.
- Keep your back extremely straight, while statically tighten your abs.
Performing a T-Bar Row:
- Exclusively due to the efforts of the back muscles, pull the pancakes towards you. Do not connect the biceps to the work, all movements are carried out only by pulling the elbows back. Only in this case the back receives the proper load.
- Pause at the top and lower the bar to the starting position. Without lowering the pancakes to the floor, feel the strongest stretching of the back muscles at the bottom point.
- Perform the planned number of repetitions.
- Plates of large diameter significantly limit the amplitude of the T-bar pull, so, if possible, use similar weights of a smaller diameter, but thicker. If this is not possible, hang a sufficient number of 10-kilogram pancakes.
- Pulling with a crooked back can lead to lower back injury, so keep your back straight throughout the exercise.
Do not spread your elbows to the sides, try to keep as close to the body as possible. This will significantly increase the load on the bottom of the widest.
Related videos: "T-Bar Row Technique"
Deadlift exercises T-bar designed to work out the middle of the back by bringing the shoulder blades together, so that the load falls on this target area.
Thanks to this, the back becomes more massive, its muscles acquire accentuated thickness, become more detailed, and posture also improves.
The T-bar row exercise is a biomechanically stronger position for traction and allows for a stronger load on the muscle masses of the middle and lower back: the latissimus dorsi, trapezium, rhomboids, rear deltas, large round and biceps. The abdominal muscles are also stimulated.
However, in order for the T-bar pull exercise to give desired effect, it must be performed (best in front of a mirror), having mastered correct technique under the guidance of a coach.
But almost half of the visitors to the gyms do it wrong, they strive to immediately work with maximum weights.
Digression: don't know how to pump up your back? - the best basic exercise for training back muscles.
To protect your back from injury and perform the training program at full strength, a preliminary complex warm-up is necessary to warm up the muscles.
Digression: if you can’t train in the gym, then the article "" is for you.
The tilted T-bar row is performed on a special simulator, but you can simply use the barbell, resting and firmly fixing one end of it in the corner.
In addition, you will need a special handle or straps. The T-bar row in the simulator is more convenient to perform, as it is fully equipped.
When the T-bar pull is performed, the grip can be different: wide, medium or narrow, reverse straight and parallel; options can be switched.
The exercise is performed with bent legs and a tilt of the body of 70-80 degrees, that is, almost parallel to the floor. A humpbacked back and insufficient torso tilt will nullify the whole effect. The back should be kept straight, bringing the shoulder blades together when lifting the handle.
When it descends, the shoulders also drop, and the back slightly hunches. This contributes to better contraction and stretching of the back muscles.
The pull of the T-bar to the belt should be performed smoothly, with constant control of the muscles involved. To a certain extent, the effect also depends on the grip, although it is chosen arbitrarily, at will.
However, experienced athletes note that with a reverse grip, the elbows are pressed closer to the body, and this contributes to a stronger contraction of the latissimus dorsi.
This also contributes to the handle with rotating handles. Thanks to it, in the lower position, the hand can be turned with the palms back, and in the upper position, with the palms inward, which imitates a similar exercise with dumbbells. As a result, the latissimus dorsi muscles are more stretched and contracted.
Article last updated: 08/30/2014
Good day! In that article, we will look at such a wonderful basic exercise for the back muscles as the T-bar row. This exercise is very effective, and allows you to achieve good results when performed correctly. It is great for and promotes hypertrophy of the muscle fibers of the back.
Muscles involved: latissimus dorsi, trapezium, biceps, shoulder muscles, and wrist flexors.
This exercise is quite effective in increasing the width of the back muscles. Of course, to increase the width of the back, the barbell row in the slope is more suitable. If you take these two exercises, in my opinion, the T-bar pull is much easier to perform than. This simplicity is due to the fact that in our exercise the projectile is fixed, while the barbell can move in different directions, at different inclinations, and we have to hold it at the right angle throughout the exercise. This makes the task very difficult, while the weight that can be hung on the bar is much inferior to the weight that we can hang on the T-bar.
By and large, the T-bar pull is aimed at working out the latissimus dorsi, namely the inner part. This allows you to focus on the thickness and massiveness of the back muscles. Also, this exercise is good for developing muscle strength.
As mentioned above, in addition to the back, other stabilizer muscles (abs), as well as pulling muscles (biceps) are also involved in the exercise. In order for the T-Bar Row to be more effective, you need to concentrate as much of the load on the back as possible. Sometimes an athlete does the exercise incorrectly, distributing the load between the biceps and back incorrectly. In this exercise, a pulling muscle like the biceps should be almost eliminated from the exercise, meaning the lifter should be pulling with the back muscles, not the biceps. Remember an exercise like, where 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. The simulator with an emphasis allows you to maximize the use of the back muscles, as it eliminates the work of many muscles of the stabilizers, and also helps to keep the body stationary, allowing you to significantly increase the load on the back. As for the simulator without emphasis, then there, the exercise will be a little more difficult, because you will have to watch your back, keeping it straight and your torso, keeping it stationary.
TECHNIQUE FOR PERFORMING THE EXERCISE "THROUGH T-BAR" ON A BENCH WITH A BENCH
1. Adjust the emphasis in the simulator to your own height, so that it would be convenient for you to perform the exercise. Your chest should rest on a special emphasis.
2. Stand on the foot platform, lean your chest against the stop, take the handle with your hands. Handles can be for direct and 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 on outstretched arms. The back is straight.
4. When the starting position is accepted, we hold our breath and raise the bar. Remember that the pulling muscles are the back muscles, not the biceps. Exhale at the peak, then slowly return the bar to its original position. At the bottom point, you can not lower your arms completely, you need to keep the stretching of the back muscles, make a slight deflection in the elbow joints and do not straighten them completely.
5. Perform the required number of repetitions.
TECHNIQUE FOR PERFORMING THE EXERCISE "THROUGH T-BAR" ON THE BENCH WITHOUT STRETCH
1. We take the starting position. We get into the simulator, feet on the platform. To keep your back straight and make a slight deflection in the lower back, you need to take 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. We take the handle with our hands, take a deep breath, holding our breath, pull the bar to the chest. At the top, exhale. While lowering the T-bar, we exhale, then, repeating the movement to the chest, we inhale.
3. Perform the required number of repetitions.
T-BAR ROW TIPS
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 take special straps to hold the neck. In order to avoid such a need, it follows.
3. To increase the amplitude, in some simulators you need to use pancakes with a smaller diameter.
4. If you cannot complete an exercise without cheating at least 8-10 repetitions, you should reduce the weight, since the one you are using is too large.
The bent-over T-bar row is rightfully recognized as one of the best basic exercises for high-quality work on the latissimus dorsi. This type of deadlift is quite versatile, and therefore suitable for both beginners and more experienced athletes.
Muscles that take part in the exercise:
- Trapezius muscles (middle, bottom)
- Rhomboid muscles
- Latissimus dorsi
- teres major and minor muscles
- infraspinatus muscle
- posterior deltoids
- Brachialis, brachiradialis
- Big pectoral muscle
- Biceps
- Triceps
Advantages:
- Development of traction force and muscle mass back muscles
- Muscle thickening
- High-quality study of the middle of the back
- Muscle asymmetry correction
- Can be done for lower back problems
Exercise technique:
Training:
Before starting the exercise, equip the simulator with the necessary weight. After that take correct position, sitting on top, while your chest should be firmly pressed against the simulator. Grasp the handles and remove the bar from the rack, holding it at arm's length.
Performance:
Inhale, and as you exhale, begin to pull the handles towards your chest, while bringing the shoulder blades together. After reaching the top point, take a short pause of 1 second. Inhale and return the bar to its original position. Repeat the specified number of times.
Alternative exercises:
Apart from classic version There are also alternative exercises:
- Pulling two dumbbells on a bench at an angle up
- Try not to tear your chest off the support platform of the simulator during the exercise.
- Don't make any movements with your feet
- Pull your shoulder blades together and squeeze your back at the highest point
- When performing the movement, your hands should be located close to the body.
- Don't lower your head too far
- Look forward
- Do not chase big weights - this will compress your chest and make it difficult to breathe, why the extra discomfort?
- Number of sets 3 - 5, reps 8 - 12
Many studies in the field of bodybuilding indicate that this exercise is in the TOP - 5 of the most the best exercises for back development. If we consider other exercises, then the advantage can be safely given to the Bent Over Row.
Bent over T bar row exercise will help to work out the back muscles in a complex way. In the presented exercise, it is not difficult to control its correct execution. Thanks to this, the athlete has the opportunity to train with a large weight located on the T-bar, without any risk of injury.
It is men who most often use this exercise, since thanks to it it is possible to quickly form the correct silhouette. Women use it much less often, as classes lead to weight gain. There are no special requirements for the equipment used to conduct classes.
What muscles are affected by training
The biggest load during movements using the T-bar will fall on the target muscles, which are supposed to be worked out well, that is, the latissimus dorsi. The correct technique allows you to remarkably work out the area that is located between the shoulder blades. Due to this, the spine is perfectly strengthened. Thanks to static movements, the press and buttocks are worked out.
When training, which involves pulling the barbell to the belt, several large muscle groups are involved simultaneously. Thanks to this, there is a great opportunity to get an excellent load that helps to achieve the desired positive results.
Regardless of which simulator you choose, or washes the barbell, it should be understood that the principle of muscle work will still be the same. In order to fully understand the technique, one should initially consider one of the simplest options, which involves the use of a conventional barbell. After you thoroughly master the execution of movements using a barbell, the simulator will not be difficult for you.
Features of the exercise
Now you should proceed directly to the technique itself. Before starting the exercise, you need to stand up and prepare:
- Before performing such an exercise as traction in the gym, you should initially take the initial starting position, for which you need to install a weight suitable for your level on the bar. The other end of the inventory should remain empty and should be pushed into the corner as much as possible. Also, if possible, the most convenient option is to ask another athlete from gym fix with the feet. If a handle is attached to the bar, it should be installed on the neck at a fairly close distance to the plates.
- Next, you need to put the barbell between your legs, make a slight slope, but make sure that your back is straight. The legs should be slightly bent at the knees before class, as this reduces the load on the joints and reduces the risk of injury. You need to grab the bar as tightly as possible. If you want to work out the abdominal muscles in parallel, then you should tighten the press.
- The body must be raised so that the pancakes rise to the top. The main effort should be on the muscles of the back. It is important that the knees are bent and special attention must be paid to this. The fact is that this is the only way to maintain the correct deflection in the lower back, and this is what contributes to the fastest achievement of the desired result.
Correct execution technique
The exercise technique includes the following items:
- As you exhale, you need to pull the barbell closer to you. The elbows are needed close to the body. Put it close enough to the body. You should try a little to stop at the highest point, as much as you can. There is no need to overdo it, it is important to monitor your own capabilities.
- As you inhale, you will need to quite smoothly lower the barbell to its original position. At this time, you should feel a gentle stretch in your back muscles.
It is necessary to perform the above movement an average of 10 times. After a break for one minute, you will need to do one or two more approaches for maximum results. Consider your level of fitness. Since this exercise belongs to the basic ones, it is necessary to start its implementation at the very beginning of classes. Thanks to this, you can achieve an excellent effect.
The nuances of performing the T-bar row in an incline on a special simulator
If you prefer to work out on a simulator or thanks to a special handle, you should pay special attention to the technical side of the issue, since the width of the grip that is used plays an important role. The narrower the grip, the greater the range of motion will be.
Then the biceps will work hard enough. If you choose a wider grip, the muscles of the hands will still work less, but the amplitude will be noticeably reduced. It is important to choose the most optimal option, that is, the golden mean. Also a great option is to alternate both options. Then the desired effect will come much faster.
In order for the performance of such an exercise as the T-bar row to be not only as effective as possible, but also safe, certain nuances should be taken into account, including:
- In no case should you start training with taking prohibitively large weights. A huge number of athletes get various injuries due to the use of weight in training that does not correspond to their capabilities.
- An important role in order to achieve excellent results is played by the fact that you need to carefully monitor that it is the back muscles that work, and not the biceps. Do you really need to work on them? And for biceps, there are a huge number of other exercises. Imagination can help in this matter.
- When lowering the bar, it is forbidden to unbend the elbows completely. There is a high risk of injury.
- The technique involves practicing in a tilt, but at the same time paying attention to maintaining the back in a level position. Due to the curve of the back, it is possible to have a negative effect on the spine, since excessive load will be placed on it.
- In training, the speed of execution deserves special attention. You need to try to keep a reasonable pace.
- It is important to avoid jerky movements.
- Try to follow the execution technique. In the event that you are tired, it is better to take a short break and rest a little. After that, you can continue the approach. As everyone knows, it is much better and more effective to perform several exercises correctly than to practice for an hour with incorrect and ineffective technique. In this case, you are just wasting your time. Therefore, in case of fatigue, it is better not to do the exercise at all, rather than neglect the technique.
- T-bar rows can be done with less effort if you use one little trick. To do this, take pancakes that have a small diameter. Due to the use of massive pancakes, not only will the amplitude of your movements be significantly reduced, which will be uncomfortable for athletes, but it will also prevent you from taking the barbell as comfortably as possible. If possible, it is best to use small, but rather heavy pancakes. It is much more convenient to install several small pancakes on the neck than one huge one.
Findings and Conclusions
The barbell row is an excellent basic exercise, thanks to which you can perfectly pump your back muscles. Since athletes are not required to have serious physical fitness, but the gym has special equipment, this technique has gained immense popularity among athletes who have absolutely different level preparation.
Despite this, it is important not only to achieve results, but also to preserve your health. For this reason, the possibility of traumatic situations should be avoided. You need to monitor the weight with which you are going to work out, as it must necessarily correspond to your preparation and fitness. In no case should you take a lot of weight if you are new to this matter. It's best to start small and build up gradually. Exorbitant weight is often the cause of sprains and muscle ruptures, which in no case should be allowed.
You also need to pay attention to the width of the grip. It should be as optimal as possible. Only in this way will you be able to fully work out exactly the muscles of the back. The way out of this situation can be, as described earlier, the alternate use of a narrow and wide grip. It is very important not to lower your arms completely when you are at the bottom point.
Because of this, a huge load is placed not on the muscles, but on the elbow joints. The consequences can be quite dire. After all, in a hospital bed, when you are limited from the gym for a long period, you will not be able to achieve absolutely no results.
Therefore, it is better to take moderate weight and follow the correct technique, while taking into account the warnings, only in this way you can slowly but surely move towards your goal. It is quite enough for athletes to master and thoroughly work out the correct technique, after which they can enjoy the excellent results obtained, which definitely will not linger.
We recommend that you, in combination with this exercise, do another vertical thrust to the chest. This exercise perfectly pumps the rear deltoid muscles.