Let’s learn a little more about the anatomical approach of the famous T-bar Rowing, which although it is known, is not widely used by beginners or intermediate bodybuilders; Here we present a simple article to learn about some variations of the T-bar Rowing, along with the anatomy related to this excellent back exercise.
How to perform the routine
- – Stand upright, looking at the equipment that contains the weight.
- – Position the feet on each side of the T bar.
- – Lean the torso forward until you catch the T bar coupling.
- – Perform the pull with the bar up until it touches the lower chest, keeping the spine straight. and the knees slightly bent at a 45 degree angle to the ground.
- – Lower the bar, until the arms are extended.
The space between the hands, equal to or smaller than the width of the shoulders, requests more the central and internal section of the bibs, while a greater distance between the hands works the external part of them.
A reverse grip makes the biceps easier to work on, asking for more, and helps keep focus on the center section of the deltoids;
The higher the trajectory touching the chest, the more the upper dorsal as well as the trapezius will work.
The lower the trajectory towards the abdomen, the more the lower dorsal will work.
Some post on forums
For a correct execution of this exercise as of other rowing, the end of the stroke should coincide when the arm is aligned with the back or slightly beyond, never pulling the elbow back as far as possible.
Taking into account the origin and insertion of the latissimus dorsi when the arm is aligned with the back, this muscle is completely shortened and cannot continue making the movement and at this moment the muscles that would try to pull the arm backwards would be the external rotators. shoulder muscles that are much smaller and less powerful.
So that these less powerful muscles can carry out the movement, 2 solutions can be given:
Working with less heavy loads so that the external rotators of the shoulder could give relief to the latissimus dorsi by overcoming the elbow at the back, so that the weight would be insufficient to successfully stimulate the dorsal.
Carry out the last phase of the exercise (in which the elbow goes behind the back), taking great advantage of the inertia of the first part of the movement (the one carried out by the latissimus dorsi). This second solution, what is going to be done is to significantly harm the execution technique of the exercise (by forcing yourself to do a first phase of the movement with great acceleration) and it will also force the work of the external rotators of the shoulder that will suffer. an increased risk of injury.
For these reasons, one of the coaches recommends that you do not elbow your back or do little to do it in all rowing exercises with a closed grip; and although it is only one opinion like another, we enter it in this article.
One of the answers: backward movement can be followed, this is how the rhomboids work, although the latissimus dorsi continues to work, if the movement is followed with the elbows back, the deltoid posterior and rhomboids enter as the basic muscle of the movement. ; not being harmful to health, so answer that if you can do it.
With specific supports
There are some devices to do Row T-Rowing; the difference is that they have a chest pad to support the torso, minimizing the effort in the lower section of the spine, and thus it is not necessary to incline the torso.