TBAR ROW is designed to workout the large muscles of the back. The movement is similar in mechanics with rod pull to the belt, however, it is somewhat easier to control the correctness of the exercise here. Due to this, the athlete can work with more weight scales, not allowing the risk of injury. The pull of the T-bar is undemanding to the equipment. It can be done both in a special simulator, and with a conventional barbell.
TBAR ROW in the slope – the development of the muscles of the back
Working muscles with TBAR ROW
The main load during the movement is on the latissimus muscles of the back. Work trapezium, large round, diamond-shaped muscles, extensors of the spine and rear deltas. Thrust TBAR is study place well between the shoulder blades. In addition, the bicep is used, and the static load goes to the abdominal, the muscles of the forearms and hips.
Thrust of the Tbar row in the slope develops several large groups of muscles. This allows you to get a good load and form a beautiful and wide back.
Correct execution TBAR ROW
Traction in a slope can be carried out both on a special simulator, and with the help of an ordinary bar, at one end of which pancakes are removed. Simulators for traction come in different types. Some of them allow you to perform the exercise lying down. Plus such an embodiment is that the static load is removed from the feet. But there is a significant disadvantage – it is impossible to achieve a deflection in the lower back, due to which the maximum reduction of the latissimus muscles of the back is achieved.
So, to begin with, take the starting position:
- Set the required number of pancakes to one end of the bar. The other end corner in the corner or ask your partner to fixing it with a foot. If there is a special handle, fasten it on the fretboard closer to the pancakes. If not, do not be scared – the barbell is taken with both hands barbell closer to pancakes. One brush is placed in front, the other is behind. After the approach, change hands.
- Place the barbell between the legs, lean with a straight back, bending your knees. Grasp the bar as hard as possible, stretch the abdominal. Raise the body so that you tear the pancakes off the floor. Movement should be performed at the expense of the muscles of the back. Bent knees are needed so that you can maintain the deflection in the lower back. At the expense of the legs, the barbell should not be raised.
Execution of traction:
- On exhalation at the expense muscles of the back, tighten the bar to yourself. The elbows move close to the body. Hold for a second at the top, reducing the shoulder blades and achieving a peak muscle contraction.
- On breath, smoothly lower the bar to its original position, while you should feel the stretching of the back muscles. Elbows at the bottom point to the end do not unbend, pancakes remain on weight.
Executuion TBAR ROW 8-12 times. Rest for 1 minute and do 1-2 more approaches. TBAR ROW is a basic exercise, it should be performed at the beginning of the workout.