T-Bar Row
4 SETS - 12 REPETITIONS
1. Set Up:
Place one end of an Olympic barbell into a landmine attachment or secure it in a corner of the gym.
Load weight plates onto the other end of the bar to your desired resistance.
Stand with your feet shoulder-width apart, with the loaded end of the barbell between your legs.
Keep your knees slightly bent and your back straight.
2. Starting Position:
Bend at your hips and knees to lower your torso until it is nearly parallel to the ground.
Maintain a neutral spine, and grasp the barbell handle with both hands, using an overhand grip.
Your hands should be positioned slightly wider than shoulder-width apart.
3. Pulling Motion:
Inhale as you pull the barbell upward and toward your lower chest by flexing your elbows.
Keep your back flat and your head in a neutral position throughout the movement.
4. Range of Motion:
Continue pulling the barbell until it nearly touches your lower chest or upper abdomen.
Your elbows should be pointing upward at the top of the movement.
5. Squeeze and Pause:
At the top of the movement, pause briefly to contract your upper back muscles.
6. Lowering the Barbell:
Exhale as you slowly lower the barbell back down to the starting position with control.
7. Finish:
Once you’ve completed your set, carefully release the barbell and stand upright.
Tips for Proper T-Bar Row Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Elbow Position: Keep your elbows pointing upward as you pull the bar.
Breathing: Inhale as you pull the barbell and exhale as you lower it.
Warm-Up: Perform a light warm-up before starting your T-Bar Row sets to prepare your back muscles.
Variations: You can use different handles or grips for variety, such as a neutral grip or a wide grip.