T Bar Rows Workout

T Bar Rows Workout............

Muscles Worked: Middle Back, for adding thickness of the middle back muscles

Spotter Required: No

Minimum Equipment Required: Olympic barbell with T bar handle

The best equipment to use: T Bar Row Machine

Warm-up: When is T bar in the back rows of the first exercise I workout strongly recommend warming up the muscles of the back with about 5 warm up sets, go gradually increasing the weight and the reduction of repetitions as you go through the warm-up sets. For example:

Warm-up Set 1: 20% of the weight you normally lift 12 reps
Warm-up Set 2: 60% of the weight you normally lift 8 reps
Warm-up Set 3: 75% of the weight you normally lift 5 reps
Warm-up Set 4: 85% of the weight you lift in the rule for 3 reps
Warm-up Set 5: 95% of the weight you normally lift for 1 rep

How often should this exercise: T-Bar Rows are ideal for work groups of the mid-back muscles and can be carried out with each workout.

When should this exercise: T bar rows using a lot of energy and should be carried out early in the back training, I personally control T-bar row, after I've done pull-ups

How do the exercise with a barbell and T bar attachment: If you can not use a T-bar row machine to a T-bar line system, the screws in a Olympic barbell. Simply place one end of the barbell from a severe weight and push it to the corner of a wall, they stop the bar will move during the exercise.

Stand over the barbell with your feet slightly wider than shoulder width apart, the T-bar fastening with a top grab handle slightly wider than shoulder width. Holding onto the T-bar are locked up straight with your arms and legs, the weight should be maintained on the bar top in front of your legs when standing, if not, move your body closer to the plate weight.

Sit back on your heels with your knees bent, keeping your arms straight, this is you get to the starting position without pressure on the lower back.

Now pull the T-bar to bring up toward your body when the head of the movement (shoulder blades retracted almost) squeeze get for half a second and then slowly the weight back to the starting position in a controlled manner. Repeat this process until you finish the sentence. If you are on your body jerk at the bar to move its hard to take some weight off and try again.

How the exercise on a T-bar row machine: Just download the T-bar machine with the desired weight and then you rest your upper body on the pad. Hold the bar with a grip wider than shoulder width apart and begin to lift and make sure to squeeze the head of the movement. Some T bar row machines, you can use a tight grip, and if you do this exercise with a tight grip, you are choosing it, your arms remain on the sides, do not try to use your elbows close-grip torch.

Note: In order to take pressure from the lower back, you should create a slight arch in your lower back, the best way to do this is to stick to your butt after you move your back to the 45 degree angle.

Common mistakes:

Difficult to raise - I often see people in the gym lift much too heavy, they in fact so heavy that they just throw the weight and gravity to bring it back down without lifting strict control whatsoever. Unfortunately for these people, they are only risking injury to the back and not work the right muscles.

Keep your head down or forward - I often see people hold their head forward and look in the mirror. Keep your head neutral with your spine during exercise.

Attitudes: the breathing can be quite hard on this exercise, so make sure you maintain the proper breathing while. Inhale on the way up and on the way down.