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🔥 The T-Bar Row

💥 The T-Bar Row – is an exercise that is designed to work out the back muscles, mainly the broadest muscles.

The muscles of the back are the second largest, after the muscles of the legs, the muscle group in the human body. Well-developed back muscles are primarily the latissimus muscles (also known as “wings”).

The better developed these muscles are, the wider the back looks as a whole, and the V-shaped silhouette of the figure is formed, so desired by many people involved in the hall.

The T-Bar Row
The T-Bar Row

✅For Best Result – “Lift– Hold – Release Slowly Slowly


✅The main working muscles are the muscles of the back, namely the latissimus dorsi, the large circular muscle, the trapezius muscles, and the rhomboid muscles.

✅Additionally, the posterior deltoid muscle bundle and the biceps shoulder muscle (biceps) are loaded.

🚨 Note : Change weight for sets and reps here according to your body weight, strength and goal.

🔥 Lat Pulldown

The upper block is a double of classic pull-ups. The beauty of this exercise is that it is suitable for very beginners, for whom pulling up is still difficult, and for experienced athletes for a point and deep workout of the back muscles.

Lat Pulldown
Lat Pulldown

Pull the block to the top of the chest (Lat Pulldown), due to the elbows back. Look up and keep your lower back arched, so you can do the exercise technically correctly. Start the movement from the top point when you hold the handle on slightly bent arms (so as not to transfer the load to the joints and keep the muscles in tension). At the same time, the shoulders should be raised to the maximum. This is how the full stretch of the broadest is back.


🔥 Lying Dumbbell Pullover

✅Main working muscles

  • Chest muscles
  • Muscles of a back: the broadest
  • Muscles of the arms: triceps

✅Ways to perform Pullovers with a dumbbell

  • On a horizontal bench
  • On an inclined bench (head down)
Lying Dumbbell Pullover
✅ Lying Dumbbell Pullover

💥 Proper execution technique Lying Dumbbell Pullover

  1. Take a prone position on an inclined or horizontal bench and ask your partner to give you a dumbbell;
  2. Take a dumbbell in your hands and bend them a little in the elbows, placing them above your head;
  3. Begin slowly lowering the dumbbell back and behind your head until you feel the stretching of the broadest muscles;
  4. Take a pause at the lowest point of the movement, then with a powerful effort return the arms with the dumbbell to the starting position;
  5. Perform the required number of approaches and repetitions.
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