Back Exercise: T-bar Row

t bar row t bar row red

Type Resistance Target (primary) Middle back Target (secondary) Latissimus DorsiBiceps
Equipment Barbell Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral Unilateral

Main targeted muscle group: Middle back.

Secondary muscle group: Biceps and lats.

How is it performed?

  • Assume a wide stance, bend your knee slightly and bend over the bar with your back straight.
  • Pull the weight steadily towards your torso, then until your arms are straight and repeat.

Variations:

One arm T-bar row

one arm t bar row 2 one arm t bar row

 

How is it performed? Is there really any need for an explanation?

See the full back workout here.

[end]What’s your favorite back exercise? [/end]

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Back Exercise: Lat Pulldown

lat pull down

Type Resistance
Target (primary) Latissimus Dorsi
Target (secondary) Middle backBiceps
Equipment Machine
Mechanics Compound 
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Hold the bar on the pull-down machine in a wider-than-shoulderwidth grip and sit down with your thighs under the support.
  • Engage your back muscles and pull the bar down to your upper chest while keeping your torso still.
  • Return until your arms and lats are fully strected and repeat.

See the full back workout here.

[end]What’s your favorite back exercise? [/end]