T Bar Row
Important points about this exercise:
- If the body is not held steady during this exercise it will stress the lower back and will not isolate the lateral back muscles.
- The exercise is contraindicated for those with low back problems and in such cases should be performed.
- This is a power movement as considerably more weight can be handled than with Barbell rows.
- There is limited ROM, which confines the stress to the lateral back muscles rather than the middle back.
EXECUTION
The narrow grip develops the lateral area of the back. Start with the arms straight, with the weight hanging in front of you and the back in a pre-stretched position.
Concentric contraction: Breathe out as the bar is pulled to the chest, pause.
Eccentric contraction: Breathe in. Lower the bar controlling the movement (2-4 seconds ) until the arms are straight and the back is stretched. Repeat until the desired number of repetitions are completed.
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
advertisement
