How to PROPERLY Machine T-Bar Row (FIX YOUR FORM)

[@Xpert2077]

T bar row is one of the most under rated back movements in the gym. A lot of gyms have gotten rid of it, but now people realize how good they are.

[@MorphinGaming]

My gym just got the machine for this and I could not have been more excited to do back days

[@shellytanner]

How so? Virtually every back w/o in history has included a t-bar row. How are they underrated? Who rated them? What were they rated against? What exercise came in first? What gym anywhere got rid of their T-bar ? Have you ever been to a gym?

[@gundamOPS]

You want to get the stretch at bottom as that is the stretch that will greatly affect you muscle growth. It's also ok to arch at the top to get the peak contraction so that you don't skimp out on your upper back; you're already there so might as well just go all the way up to work those muscle groups.

[@piotrkrajewski9059]

In my 3x week FBW I've been doing barbell rows for the back and this week was at 65.0 8x3 + some reps and had a lot of space for more but didn't feel the back muscles at all for like two weeks straight, repaced rowing with T bar and now I can do max 45.0 8x3 with not a single extra :D back burns like hell, it truly is a good one.

[@smaganas]

To me the extra stretch does help out and I've seen a better gains. But to your point it's not fun to do it all the time as it does put strain on your elbow. Thanks for the video I will try it this way next time.

[@jrippon]

I agree. And the scaps should move apart and wrap forward (protract) and together and back (retract) during the RoM to fully work the upper back muscles.

[@muammerkarakaya5175]

Exactly what I looking for. thanks sir

[@adammac4960]

That stretch at the longest lengthened part of the movement is the most important part

[@outsiderdf]

stretch at the bottom are all the gains

[@eeesawk]

short and concise 👏🏽 thanks!

[@darrenstiers9659]

solid advice

[@robertstanley9633]

lookin good Kyle, good to see you still making content again!

[@michaelderenne9838]

I dont agree extend all the way and get that stretch. Leaving gains on the table bud

[@jarradehatcher5666]

I love this machine

[@smoky4391]

I can't breathe while doing this 🥲🤕

[@sahilrox3231]

You should nt

[@AnabolicFarmer]

Pause after 2 reps and get some fresh air and continue.

[@Oleg-fx5ed]

Same 😅

[@MonstersFlyinginTheSky]

u need to engage ur core so that the chest support doesnt sink into abdominal muscles.

[@biggadawg]

Don’t bother 😂😂..should only be 30-45 seconds

[@johnbrecko479]

Honest question. What do you think about doing this with an underhand grip? I feel like an overhand grip targets the firearms while an underhand grip recruits more biceps along with the back. Just wanted an honest opinion💯💪🏻🙏🏻🔥

[@austincoyne610]

Fantastic, thanks 👍

[@Gab3PR]

Love their videos! 🙌🏽🙌🏽🙌🏽💯

[@michellebylaw1877]

Thank you for this!!

[@Nerdtvltd]

Thank you boss

[@divhead3521]

this exercice puts a lot of strain on my lower back its as if the bar is trying to pull me backwards when I try to pull it up.. any advice ?

[@jrippon]

Try experimenting with how high you lie on the pad. Unfortunately most of these machines don't have a height adjustment but the whole point of using a back supported machine is to take the strain off the back.

[@divhead3521]

@@jrippon lately I figured that this exercice is just not for me even after fixing that it seems like i have a hard time breathing its the only exercice where I stop not bc of muscle failure but bc I lost my breath

[@Hulkinator_1]

Place 2 plates on the floor and it should help you get a better range of motion plus solve the lower back arch problem

[@shellytanner]

Arching and bringing your chest off of the pad doesn't hurt anything. Reaching for the floor and pulling yourself into the pad provides a good stretch and contraction. It's hard to screw these up.

[@nexogamer8374]

Lower lats effetive or not ?

[@mohamednougaoui1085]

Yes

[@shellytanner]

Try doing single arm rows holding the end of the machine. Stand in front of the machine and grab the bar that the plates are on.

[@ulysses4989]

Damn it hurts my chest I've seen a different version of this machine the pads not too high up

[@armaan7792]

Yes dude actually im feeling like the bones are pressurised

[@sergiosalgado7757]

Frfr looks like my chest gonna explode when I put too much weight on it lol

[@sirsmalls4565]

I’m 6’5 and if i put my feet on the supports I’m well above the mat. I’ve modified it by just placing my feet on the floor do you think that is okay?

[@matthewcronshaw9331]

I'm also 6'5 and I do the exact same. I find that I need to place more of the weight in my hips/pelvis when doing this, otherwise I tend to have too much pressure on my chest.

[@sirsmalls4565]

@@matthewcronshaw9331 same here. It’s difficult to breathe if I don’t focus on planting my feet and kind of relying heavily on my legs as support. Do you think that it’s counterproductive?

[@matthewcronshaw9331]

@@sirsmalls4565 I don't see how to avoid it. The foot pad at my gym is clearly designed for someone way shorter aha. I also have to sit on the floor when doing lat pulldowns, so I don't think it's crazy to use alternative techniques due to height.

[@jrippon]

It's lazy design that most of these machines don't have a height adjustment.

[@o0p0-opl.79]

I hate this machine can I do it with just dumbbells? Any answer

[@aymanmohmed2069]

Yes you can do chested supported dumbbell rows instead

[@shellytanner]

Do what feels the best for you. Whatever keeps you consistent. There are really no rules.

[@titan7200]

I feel like rolling over while I do this

[@david7101]

Think you could lift up the back of the machine to make it less inclined?

[@wouterveidhuis8653]

Think about it from a mechanical view.... it will most likely tip over if you use a high weight unless its bolted down ofcourse

[@droidy347]

Cool but how do you do it and not have it crush your lungs? I need oxygen in the gym 😅

[@ditto19_x]

Me getting lower back pain

[@supersonnyd7369]

😊

[@pzholdings]

Brace yourself before lying down. As if someone was about to punch you. Make sure to use your pec muscles as "padding".

[@samuelknight886]

Another mistake I see people making is that they use way too much weight. No full range of motion and no controlling the weight.

[@Eruptor1000]

Is lifting off the pad really that bad?

[@shellytanner]

Not at all. In fact it may give a fuller contraction. Stretching forward is fine too.

[@pzholdings]

You are finishing the movement too early. Missing out on the huge stretch on the bottom which this exercises offers. There is plenty of muscle being bult while stretched under load.

[@kshsudarshan]

Not a good formed

[@carloscraigito7384]

Is it okay to lift your chest a bit off the pad though? My ego man 😂

[@thewaldens90]

Well absolutely, we always go down for maximum stretch then ring that bell as you bang the bar off of the pad rack. So to your point, you have to lift your chest a bit off the pad. I always want to squeeze my shoulder blades together and take a breath.

[@TrapKingz.]

Shit I always lift my chest off the pad sometimes a little more than I’d like but I definitely feel it on my back

[@carloscraigito7384]

@@TrapKingz. same but i do lift my chest off the pad a tad bit less now and feel it a lot more

[@jrippon]

It won't be the end of the world but ask yourself honestly why you do it. It can only be that you're having to assist lifting the weight with your lower back, which is not what you're doing the exercise for. Aka ego lifting. Just use less weight so you can concentrate on using the upper back and rear delts.

[@carloscraigito7384]

@@jrippon dont worry. I now use proper form

[@syednadish9058]

U shd invest in a good mic first

[@gyandeepdas7327]

Yeah tx for nothing

[@MsCoochi]

It works my shoulders