T-bar row with emphasis lying on an incline bench

The exercise belongs to the class of basic (conditionally basic) with the type of pull force (pull) and has as its main goal the development of the muscles of the middle / upper back.

The muscle ensemble includes the following units:

targeted – back;
synergists – trapezius (middle / bottom), rhomboid, latissimus, large / small round, infraspinatus, posterior delta, brachialis, brachioradialis, pectoralis major (sternal head);
dynamic stabilizers – biceps, triceps (long head).
Advantages

By performing the T-bar row with an emphasis, you can expect to receive the following benefits:

development of strength and muscle mass;
thickness development;
accentuated study / isolation of the middle of the back with minimal inclusion of supporting muscles;
better concentration on muscle work (compared to the classic version) due to the lack of need for balancing;
the ability to correct muscle asymmetry;
the ability to perform with problems with the lower back.
Execution technique

The thrust of the T-bar with an emphasis belongs to the average / intermediate class of difficulty. The step-by-step execution technique is as follows.

Step #0.

Equip the simulator by putting on it the required number of pancakes. Take a position on top (face down), pressing your chest tightly against the support platform. Grab the handles and tear the bar off the rack, placing it on outstretched arms. Look forward. This is your starting position.

Step #1.

Inhale and as you exhale, begin to bring the handles towards you / up, bringing your shoulder blades together and squeezing your back as you move. Make a peak contraction at the top point, lingering for 1-2 seconds, and while inhaling, return the projectile to the PI. Repeat the specified number of times.
Variations

In addition to the classic version of thrust with emphasis, there are several variations of the exercise, in particular:

row of two dumbbells with a reverse grip on a bench at an angle upwards;
traction of one dumbbell lying down with an emphasis on the bench at an angle upwards.
Видео T-bar row with emphasis lying on an incline bench смотреть