Muscle and Performance Magazine Quote

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Barbell T-Bar Row

Two machines mimic the T-bar row, one with a chest support and one without. Still, for the old-school
among us. neither comes close to the sheer simple brilliance of tucking one end of a barbell in the corner, loading the other, taking a hand-over-hand grip and rowing your back muscles into sweet oblivion.

Main Area Targeted: midback (rhomboids, lats, teres major and minor, infraspinatus, middle and lowertrapezius)

Strengths: The T-bar’s slight edge comes in the placement of the weight directly underneath the torsoand a more advantageous angle of attack. “The angle of the body makes it easier to do correctly” says JasonKozma. 2004 WBFA Mr. America heavyweight division champ and Los Angeles-based personal trainer (smpersonaltraining.com). “It’s excellent for thickness in the midback area.”

Weaknesses: A practical concern when using a barbell is easily rectified. The 45-pound plates are too big and you may not get a full range of motion: Kozma points out. “Instead, use plates no bigger than the 25s — just stack more on as you pyramid”

How-To: Load one end of a barbell with the other secure in a corner of the room. Straddle the bar facing the plates and bend about 45 degrees at the hips. Bend your knees and grasp the bar, hand-over-hand style. Keeping your chest up and back flat. head in a neutral position, strongly pull the bar up toward your chest as your elbows shift back behind you. Remain bent over as you pull the weight upward. Hold the peak contracted position momentarily before slowly lowering the weight, and don’t let it rest on the floor between reps.

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