T-BAR ROW
TARGETS /// lats, outer lats, lower traps (primary); lower back, rear delts, biceps (secondary)
EQUIPMENT /// barbell, small plates, v-bar attachment
This staple of classic-era bodybuilding will develop width and definition, and hit every muscle in the back. You can experiment with angles and grips to specialize this exercise—standing taller will target the upper lats, while bending the upper body to a 45-degree angle will target the lower lats.
[1]Secure an Olympic bar in a sturdy corner or t-bar station, and load the weights onto the end of the bar. Facing away from the bar, straddle the bar with your feet positioned shoulder-width apart, and place a v-bar attachment underneath and near the far end of the bar, with the Olympic bar positioned in the center of the “v”. Grasp the v-bar handle with a neutral grip.
[2]Keeping your back flat, use only your legs to pull the bar up off the ground while keeping your arms fully extended, your knees bent, hips hinged, and your upper body positioned at a 45-degree angle.
[3]Keeping your elbows pulled in, slowly pull the bar toward your chest until the plates nearly touch your chest, and then slowly control the weight back down until your arms are once again fully extended.
TRAIN THE RIGHT WAY
DO: use smaller plates to increase your range of motion.
DON’T: shrug the bar first or rely on momentum, as you can overdevelop the traps and lower back.
VARIATIONS
^ Single-arm t-bar row (easier) Using about 40% of the weight you’d normally use, stand to one side of the bar and use a neutral grip to grasp the bar. Pull the bar to your chest. After the set is complete on one side, step over the bar and repeat on the opposite side.
Chest-supported t-bar row Step onto a t-bar row machine and rest your chest against the pad, grab the handles, and unrack the bar. Pull through your full range of motion like you would with the traditional t-bar row. (This variation can be used when a traditional t-bar row station isn’t available.)