The T-Bar Row
with Handle is an effective exercise for developing back strength and muscle. This exercise works the lats, rhomboids, traps, and rear deltoids. To perform this exercise, position a bar into a landmine or corner and load an appropriate weight. Stand over the bar and attach a Double D row handle around the bar next to the collar. With your hips and legs, rise to a standing position with a wide stance and your chest up. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. After a brief pause, return to the starting position. This exercise is a great way to target multiple muscle groups in your back, so give it a try today!
To incorporate the T-Bar Row with Handle into your workouts, you can follow the steps below:
1. Warm up: Start your workout with a dynamic warm-up to prepare your muscles for the exercise. This can include exercises like arm circles, shoulder rolls, and torso twists.
2. Set up the equipment: Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end of the bar.
3. Stand over the bar: Stand with your feet shoulder-width apart, positioning yourself over the bar. Attach a Double D row handle around the bar next to the collar.
4. Rise to a standing position: Engage your hips and legs to rise to a standing position. Maintain a wide stance with your hips back and your chest up. Your arms should be extended, holding onto the row handle.
5. Starting position: This is your starting position. Ensure that your back is straight, shoulders are relaxed, and core is engaged.
6. Pull the weight: Begin the exercise by retracting your shoulder blades and flexing your elbows, pulling the weight towards your upper abdomen. Focus on using your back muscles to initiate the movement and avoid jerking or cheating.
7. Pause and squeeze: Once the weight reaches your upper abdomen, pause for a brief moment and squeeze your back muscles. This will help to maximize the effectiveness of the exercise.
8. Return to starting position: Slowly lower the weight back to the starting position, maintaining control