More
Back Exercises
Assisted Pull-Ups
Pull-Ups
Lat
Pulldowns
Medium-Grip Pulldowns
Close-Grip Pulldowns
Cable Rows
Dumbbell Rows
Behind the Back Laterals Hyperextensions
Deadlift
T-Bar Rows (Wide Grip)
T-Bar Rows (Close Grip) |
T-Bar
Rows (Wide Grip)
Purpose:
T-Bar Rows should only be done on the specified apparatus
shown here whether it be close or wide grip. This method provides
the greatest result for full back development. Similar rows
can be completed with the barbell if this equipment is not
present where you exercise.
Muscles Involved:
Lats
Rear Deltoids
Tras
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Begin
as shown here, in a jump stance with your back locked
and your eyes focused forward. It is important not
to hunch over in this execise to avoid serious injury.
Be sure to keep your glutes low and your back locked.
Looking upward helps keep your back straight if you
are having trouble. |
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Keeping
your shoulders back, begin to extend your legs slightly
to this position. Your knees are slightly bend and
your eyes are still looking up and forward. This is
the start of your repetition. Step 1 should only be
revisited when your set is over. |
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Maintain
strict form as you pull the handles towards your torso.
Keep your knees slightly bent for the entire exercise,
from rep to rep. One rep constitutes Step 2 and Step
3 shown here. Pull back until your elbows reach at
least 90 degrees. If necessary, the bar can be pulled
back until it touches your body, but I recommend to
leave a small margin between the bar and your body
to further intensify the exercise and maintain stress
on the muscles. When returning to Step 2 to begin
another rep, be sure to get a full stretch on the
lats to ensure proper form and effective results. |
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