10
Jul
8.3
Excellent
Elevated Cable Rows Images
Elevated Cable Rows Instructions
- Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- Place it on the seat of the cable row machine.
- Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat for the recommended amount of repetitions.
Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
10
Jul
8
Excellent
Bent-Arm Barbell Pullover Images
Bent-Arm Barbell Pullover Instructions
- Lie on a flat bench with a barbell using a shoulder grip width.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Variations:
- You can perform this exercise using a dumbbell or an E-Z bar instead of dumbbells.
09
Jul
7.3
Good
Two-Arm Kettlebell Row Images
Two-Arm Kettlebell Row Instructions
- Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
- Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.
09
Jul
The T-Bar Row is a powerful compound exercise designed to build a stronger, thicker back. It primarily targets the lats, traps, and rhomboids while also engaging the biceps and core for stability. Whether you’re looking to improve your posture, enhance pulling strength, or develop a wide, muscular back, the T-Bar Row is a key addition to your workout routine.
T-Bar Row Video
How to Perform the T-Bar Row
T-Bar Row Images
Step-by-Step Instructions:
- Set Up the Equipment: Position a barbell in a T-bar row station or landmine attachment. Load the bar with your desired weight.
- Get Into Position: Stand with your feet shoulder-width apart and bend your knees slightly. Hinge at the hips to grab the handles with a neutral or pronated grip.
- Engage Your Core: Keep your back straight, chest lifted, and core engaged to maintain proper form.
- Row the Barbell: Pull the barbell towards your chest, squeezing your shoulder blades together at the top of the movement.
- Lower the Barbell: Slowly extend your arms to return the barbell to the starting position while maintaining control.
T-Bar Row Benefits
- Builds a Stronger Back: Targets the lats, traps, and rhomboids for increased size and strength.
- Enhances Pulling Power: Improves pulling strength, which translates to better performance in other lifts and sports.
- Improves Posture: Strengthens the upper back to counteract slouching and rounded shoulders.
- Engages Stabilizing Muscles: Activates the core and lower back for improved stability and balance.
- Versatile Exercise: Can be performed with various grips and attachments to target different muscle groups.
T-Bar Row Muscles Worked
Targeted Muscles
The T-Bar Row primarily targets the latissimus dorsi, trapezius, and rhomboids while engaging the biceps, rear deltoids, and core stabilizers as secondary muscles.
Related Exercises
09
Jul
8.5
Excellent
Seated One-arm Cable Pulley Rows Images
Seated One-arm Cable Pulley Rows Instructions
- To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
- With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
- Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
- Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.
Variations: You can perform this movement with a high pulley as well and standing up. You can also perform it doing a full rotation of the wrist. In other words, at the starting position you will have the palms of the hands facing down and at the end of the movement they will be facing up. Great movement to perform for a variety of purposes.
09
Jul
5.7
Good
Rhomboids-SMR Images
Rhomboids-SMR Instructions
- Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
- Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.
09
Jul
9.2
Excellent
Reverse Grip Bent-Over Rows Images
Reverse Grip Bent-Over Rows Instructions
- Stand erect while holding a barbell with a supinated grip (palms facing up).
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Caution:
- This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
- Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
- Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a pronated (palms facing out) grip or using dumbbells.
09
Jul
8.2
Excellent
Pendlay Rown Images
Pendlay Rown Instructions
- Begin each repetition with the barbell dead on the ground. Take a medium pronated grip on the bar just in front of you. Your torso should be parallel to the ground with your lower back arched and knees partially bent.
- Begin with your shoulders protracted and your thoracic spine partially flexed. Your cervical spine should be neutral. This will be your starting position.
- Initiate the pull by extending your thoracic spine as you flex the elbow, attempting to pull the weight into your abdomen as quickly as possible. Focus on squeezing your shoulders back as you perform the movement retracting your shoulder blades. There should be no movement at the hips or knees and strict technique should be utilized.
- Return the weight to the ground between repetitions.
09
Jul
8.2
Excellent
One-Arm Kettlebell Row Images
One-Arm Kettlebell Row Instructions
- Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
09
Jul
8.3
Excellent
Middle Back Shrug Images
Middle Back Shrug Instructions
- Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
- As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
- As you inhale go back to the starting position.
- Repeat for the recommended amount of repetitions.