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Overview
T bar rows is one of the best all-round exercises for working a wide range of back muscles together for a full back exercise. For this reason, this exercise might be best done early on in your back workout. The lats, traps, rear shoulders (deltoids), and lower back muscles are worked together with the biceps and the forearms.
Setup
While the T-bars in each gym might look slightly different, the movement and setup should be very similar to the explanation provided here.
Place the proper amount of weight at the end of the T-bar and stand on the platform with your feet a comfortable distance apart. Bend your knees slightly and lean forward until your upper body is parallel with the floor. Take an overgrip on the handles and lift the bar out of the holder.
Movement
Slowly pull the bar upward and toward your chest as you allow your elbows to travel back. Pull the as high as possible and hold for a moment at the top. Then, slowly lower the weight back down until you return to the starting position with the arms fully extended.
Tips From the Trainer
The T-bar does the best job of pounding the lat muscles when the hands are pointing inward toward each other. Not all T-bars will have grips in this position, and using the overgrip position still provides great resistance and stress on the back muscles.
As with all rowing exercises, be sure to keep your back straight or slightly arched throughout the movement. Allowing your back to bend forward or to jerk up and down gives a lower quality stress on the upper back muscles.
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