[vc_row][vc_column][vc_column_text]The T-Bar Row machine can be scary if you’ve never used it before. I would walk around it in my early days in the gym. Too anxious to look like a fool when using it. However these days it is one of my favorite machines to use to target my back, but also work a host of other muscles in my body. Whenever you’re using the TBR you want to make sure that you’re engaging not just your lower back for stability, but your whole core, quads and glutes. This makes sure that you are not only protecting your back from injury, but also means that you’re working your whole body during one exercise.
HOW TO USE THE T-BAR ROW Stand straddling the t-bar with a wide stance to protect the inside of your knees from getting hit by the bar. Keep your chest up and your shoulders pulled back. Remember to ALWAYS engage your core muscles. Your arms will be extended holding the handles and then pull the t-bar up towards your chest. Squeeze your back when you're at the top and pause. Then resume to the starting position and repeat!
I love to do drop sets with the T-Bar Row by going light weight for 15 reps, then increasing by 20lbs for 10 reps, then increasing by 20lbs for 8 reps, then decreasing all the weight and doing as many reps as I can until I burn out.
So how can you change things up when you’re using the TBR? Easy, change your grip! CLOSE GRIP A close grip is going to work your arms, traps and upper back. Be sure to squeeze your shoulder blades together at the top to focus on the area you are targeting!
WIDE GRIP A wide grip is going to work more of your middle back and lats!
If you’re unsure how to use the machine, ask! Ask a trainer or staff member at your gym. They are always happy to help!