The T-bar row is an effective exercise for developing your back muscles. Learn how to do the exercise correctly and how to avoid mistakes when doing it. If you look closely at the athletes who perform the T-bar deadlift, you will notice a large number of errors in the execution of the movement. This happens in almost any room. It should be recalled that this exercise is designed to strengthen the muscles of the back and should be performed due to the reduction of the shoulder blades. Today we will look at the most common mistakes encountered by athletes, as well as learn the correct technique.
T-bar deadlift benefits
The ideal figure of a man in the eyes of women is seen as a V-shaped conical with a narrow waist. It is not easy to achieve such a physique, but it is possible. To solve this problem, it is necessary to perform the appropriate exercises, focusing on specific muscle groups. One of these movements is the T-bar deadlift. In addition to increasing the volume of the back muscles, the athlete improves his posture and reduces the risk of injury. It is the back that is one of the most traumatic places on the body of an athlete.
Among the many benefits of exercise, it should be noted:
- The ability to use a neutral grip (palms facing each other). From the position of biomechanics, this position is the most optimal for performing deadlifts and allows you to give the back muscles a great load.
- Thanks to the exercise, you can outline the outline of the middle trapezium and highlight a large number of small muscles. It looks very impressive.
- A large number of muscles take part in the work. Despite the fact that the exercise belongs to the group of isolated ones, not only the middle part of the back is loaded, but also the lower section and the abdominal press.
As mentioned above, the T-bar deadlift uses a lot of muscles. The main load during its implementation falls on the posterior deltas, the broadest dorsal muscles, the rhomboid muscle, the trapezium, and also the biceps.
T-bar deadlift technique
Many athletes, and not only beginners, do not know that to create a massive back, volumetric load is necessary when working at maximum working weight. Some athletes do not pay enough attention to this part of the body in training and do it completely in vain. Such a muscle mass must be worked out and its strength must be emphasized. It is advisable to take the whole day for training the muscles of the back.
As for today's exercise, it must be performed as follows.
Stage 1
Prepare the T-bar for work by setting it to the working weight you need. Position yourself next to it so that the simulator is between your legs. The grip of the handles is slightly wider than the shoulders, and the legs are firmly on the supports. The knee joints should be slightly bent, the back should be flat, and you should look forward. The starting position is accepted.
Stage 2
As you exhale, begin to pull the T-bar towards you. At the extreme upper point of the trajectory of the projectile, it is necessary to squeeze the muscles of the back, bringing the shoulder blades together. As you exhale, return to the starting position without letting the bar touch the platform.
Stage 3
Do the exercise for the required number of repetitions.
Tips for doing the T-bar deadlift
Has T-bar deadlift and some features to watch out for:
- The body should be located at an angle of 45 degrees relative to the projectile;
- At the extreme upper point of the trajectory of movement, the sports equipment should almost touch the chest;
- It is necessary to control the weight along the entire trajectory of movement and the bar should move smoothly;
- It is also important to remember that the movement should be uniform, and stops and pauses during the exercise should be excluded;
- If you use the grip with your palms towards you, then you can lift a greater working weight;
- Install small diameter pancakes on the simulator, which will increase the range of motion;
- To control the technique of performing the exercise, it is best to sit in front of a mirror;
- It is necessary to perform the pull of the T-bar due to the reduction of the shoulder blades, but not using the biceps;
- Place your arms as close to the body as possible when performing the deadlift;
- Before starting the execution, you should balance the rack well so that you are not pulled forward by the weight;
- When working on failure, you should reduce the working weight by 25-30 percent and perform the maximum possible number of repetitions.
T-bar deadlift options
Athletes use several varieties of this exercise, but there are only three main options.
Reclining Row with Compressed Chest
When performing traction with an emphasis on the simulator, most of the load is removed from the lower back. This helps to reduce the likelihood of injury. Make sure that the chest is pressed against the support with a working weight.
Pull of one end of the bar
It may well be that your gym will not have a simulator for today's exercise. Do not despair, because you can use a regular barbell. One end of the sports equipment should be fixed, and the required working weight should be set on the other. Place your hands as close to the pancakes as possible and start the exercise. Use a step platform to increase the amplitude.
Deadlift using a neutral grip
To use this exercise, you need narrow, parallel handles. The palms should be directed towards each other. From a technical point of view, when performing the movement, there are no changes.
That's all there is to say about the T-bar deadlift. If you want to have a powerful and beautiful back, then you should definitely include this type of deadlift in your training program. The exercise is very effective, but you need to follow the technique of its implementation. As mentioned above, use a mirror for this. However, this applies to any exercise.
If you do not work out the technical side of this issue, then the efficiency will decrease significantly. You should not chase an increase in working weight until you have mastered the technique. Learn more about doing the T-bar deadlift in this video:
