Millions of physical activities from different categories are there to maintain our fitness. Some will keep our core muscles active whereas a few focuses on providing bigger mass. Back muscles are the primary muscle group of our body as it bears a lot of pressure through spine. A person is incomplete with strong and stable back as he cannot carry daily activities. Here we will put light on some major aspects of T Bar Row and see alternatives to T Bar as well.
T Bar Row
T Bar Row is a back supportive workout that not only strengthen the muscles but also provides a wider V-shape. With a neutral grip, you will pull the bar up and feel tension in the upper back. However, it also activates other body muscles that will support you in lifting the weight. Additionally, this workout is accessible in gyms only and advanced weightlifters prefer this one after deadlift.
It also keeps your muscles balanced as you are pulling the weight with both hands that will divide the weight equally. If you are newbie then you also can try this effective workout for better and stronger back. Make sure to position yourself in a right manner and keep tension in the primary muscles.
Benefits of T Bar Row
T Bar Row has multiple advantages for muscles and overall body. It not only keeps us sweaty but also forces us to stay hydrated by drinking water after each set. Here are some of the core benefits of T Bar Row:
Wider Back: T Bar Row gains a great value for providing wider and bigger back with a proper muscle alignment. It also generates powerful blades through the midsection and offers a slim waist.
Better Grip: Gripping power also gains positive remarks through T Bar Row as you will hold the equipment with a nice grip. For carrying heavy weights in day-to-day tasks, a stronger grip is essential.
Stability and Flexibility: T Bar Row generates more flexion in the body as you have to lean forward and bring yourself backward with a heavy weight. Your hip flexors will also gain some advantages along with shoulder joints.
Range of Motion: this workout also improves your range of motion as you have to rotate the body and pull the weight to an extended approach.
Body Balancing: However, you have to keep your body position balanced throughout the movement. make sure to train upper back by keeping a neutral spine and don’t move your feet backward/frontward.
Correct Form
T Bar Row has a simple movement with a barbell but it will not give beneficial results until you are not performing it well. with a weight attached on one side of the barbel, your goal is to pull the barbell up towards the chest. Lets find some important guidelines for T Bar Row form:
- Gain access to a suitable barbell and install the weighted plates to the upper side. Make sure to have bearable weight that will not cause pain in the muscles.
- Hold the bar with a string neutral grip and place the center in the middle of the legs just parallel to the chest line.
- Make sure to keep a flat back and try to engage your abdominal muscles to support your prime muscles.
- Now lift the weight up by flexing the elbows and ensure that the barbell is touching the chest. Keeping your head straight will not cause strain in the neck.
- Repeat the steps with slow movement and burn calories. Try to do three set of 15 reps for faster results.
As a piece of advice, you must consult to your fitness coach in case of feeling pain. moreover, you can stop performing the exercise if you are not good with the positioning.
Must Read: Alternatives to Butterfly Situps
Alternatives to T Bar Row
Everyone admits that T Bar Row is of the effective and decent workout for Lats, Traps, and Rhomboids. But you must try other back exercises that will give similar results and will not put you under pressure. For gym going persons, there are plenty of workouts but for those who want to train their back at home, we have some good workouts. Let’s explore a few alternatives to T Bar Row:
1. Lat Pulldown
Lat Pulldown has gained a great name for building Lats and improving muscle development. A person who goes to gym is familiar with this machine-based exercise. It can be performed with two grips and different equipment to train particular muscle groups.
Just install the bar and sit on the seat with bended knees and neutral back. Now pull the bar down towards the chest with a neutral grip and bring the weight back with the same pace. This workout also provides a V shape back and build strong back muscles.
2. Seated Cable Row
Another significant exercise for gym lovers that also requires you to sit and pull the weight is Seated Cable Row. This machine-based exercise is similar to Lat Pulldown but instead of puling the bar, you have to install cable. Moreover, this exercise forces you to bring weight from the front towards your chest by feeling tension in the upper back.
Keep your core engaged and involve the abs to gain better results. Start with light weight and practice more to get hands on correct form.
3. Single Dumbbell Row
If you have a bench and dumbbell at home then this significant back workout is a handy exercise. This exercise is unilateral in property as it targets one side at one time. Hold a dumbbell in hand, place your right knee on the bench, and plant left feet on the ground.
Ensure to have a flat back and straight head in the forward direction. Lift the dumbbell up towards the inner right side and bring it high enough that It will touch the right side of the chest closely. Repeat the same procedure with the other side and perform at least three sets.
4. Pulllups
Pull up is a very simple movement that will bring stability and improvement in the back muscles. Simply you have to hang with a bar slightly above from your height. Instead of lifting/pulling external weights, you are using your own bodyweight to train the back muscles.
You can perform this exercise at home or gym as per your preference. This workout owns a bilateral property as it trains both sides of the body at the same. Moreover, your muscles remain balanced throughout the movement and you will feel sweaty.
5. Renegade Row
If you have done plank and dumbbell row, then Renegade Row is not a new exercise for you. It is a complete package for the upper body as it not only trains your back. But is also has a positive result for the chest and it brings power in the glute as well.
Pick light weight dumbbell in each hand and get in the position of plank. Now, lift one dumbbell up towards the inner side and make sure to engage the core. while doing so, you don’t have to move your torso and keep the body in a constant position.
Conclusion
T Bar Row is a good one in all the aspects and have brought brilliant results in maintaining back strength. But exercises like Lat Pulldown, Inverted Row, and Pullup are also of great significance and contributes well to support your back. All these workouts are the best alternatives to T Bar Row and promises a wider V-shaped back. Keep visiting us for more valuable information.
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