Bodybuilding Workout Routines: Free Barbell T-Bar Rows

Bodybuilding Workout Routines: Free Barbell T-Bar Rows

Chances are, if you've been training for two years or less, you are still getting to know your back muscles. You're aware of the fact it's a very important muscle group. You know you'll need a back that is thick and wide if you ever intend to compete in a bodybuilding show. Perhaps you are familiar with some of the most common back movements. These include the deadlift, wide-grip pulldowns, chins, and barbell rows. There's a good chance, however, that you might not be too familiar with the movement known as free barbell T-bar rowing.

There's actually two ways that a trainer can complete the movement known as T-bar rowing. The first involves the use of the T-bar machine. This machine is located in the Hammer Strength or Nautilus section, and it is a commonly used albeit awkward movement. Essentially, you are leaning against a chest pad while pulling a t-shaped bar from waist level to your chest. The movement is designed to isolate the upper lats, and deliver a nice combination of width and thickness to the entire upper back region. It's an exercise that is very popular with beginner bodybuilders, but not so much with advanced bodybuilders, who often prefer the freedom and flexibility that is provided when the bodybuilder is moving a free floating bar.

T-bar rows can also be performed using, surprise, a free floating bar! This version is called Free Barbell T-bar Rows, and can get a little bit messy. They are a very effective exercise, however. Begin with a standard Olympic barbell. Place one end in a corner on the floor. Place a heavy dumbbell on it, or have a friend stand on it. On the other end of the bar, load up 2 to 3 of the 45-pound plates. Slide a close-grip hand extension underneath the bar. You should be wearing gloves for this movement to protect your hands. Stand in the middle of the bar, and place your hands directly below the weights on the hand extensions. Slowly raise the bar from the floor to your upper chest. Repeat. You'll notice an incredible range of motion, complete control of the weight, and a pump you will not feel with any other movement.

If you attend a new, state-of-the-art fitness center, there's a good chance your gym owner is not going to permit T-bar rows to be performed in the free barbell manner. For times like these, it may be advisable to pick up a 300 pound weight set and keep it in your garage. The bar has been known to damage corners of gyms due to the metal-on-wall nature of the movement. In one of Ronnie Coleman's DVDs, he actually completed this movement with over 600 pounds. When he did this, the barbell, then the close-grip hand extender, broke. While there is a good chance you're not using a level of weight anywhere near what Coleman was using, it's important to know that equipment can be a failure on this makeshift movement.

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