Bent over T-bar row

The bent-over T-bar row is one of the best basic exercises for working the latissimus dorsi. This movement is a great alternative to the bent over row, but it has its own characteristics.
Bent Over T-Bar Row Technique

Load the t-simulator with pancakes in advance, go to it and stand on the footboards. The simulator should be between your legs. Grasp the handles with a grip slightly wider than shoulder width, straighten your back, bend your knees slightly, torso almost parallel to the floor – this is your starting position.
As you exhale, pull the t-bar towards you until it touches the lower abdomen. At the end point of the amplitude, pause for a second to feel the peak contraction.
Slowly lower the bar to the starting position, without letting it touch the platform and without fully extending your arms at the elbows. Hold the bar on the arms that are not fully extended at the bottom to stretch the muscles of the back, and then perform the next repetition.
Bent Over T-Bar Row Options

There are several types of traction with a t-bar:
Wide-grip t-bar row – further loads the latissimus dorsi muscles and turns off the biceps. In addition to these advantages, it also has a significant drawback – the amplitude of movement is greatly reduced.
Narrow-grip T-Bar Row – Engages the lower back and biceps. This option is not very popular, since this exercise was primarily intended to train the latissimus dorsi, not the arms.
Chest Row – This option is preferred for athletes who have lower back problems. The chest t-bar row takes the pressure off the lower back and is naturally the safer option.
But still, the classic version is the most appropriate for the growth of the latissimus dorsi. The grip with this performance is slightly wider than the shoulders, this ensures the movement of the bar at maximum amplitude, which is why the back muscles are worked out most effectively.

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