Row - Lying T Bar
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength T-Bar Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Lie face down on an incline T-Bar machine. Grasp the handles, letting your arms hang, with an overhand grip. Feel the stretch in the lats. This is the starting position. Lift the handles straight up to your chest. Your upper arm should be close to your body during the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the handles slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Lie face down on an incline T-Bar machine. Grasp the handles, arms hanging down with an overhand grip.
Lie face down on an incline T-Bar machine. Grasp the handles, letting your arms hang, with an overhand grip. Feel the stretch in the lats. This is the starting position.
Step 2
Raise the handles to your chest, arms close to your body. Pause briefly
Lift the handles straight up to your chest. Your upper arm should be close to your body during the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 3
Slowly lower the handles to the starting position.
Slowly lower the handles to the starting position. Inhale during this movement. Hold the handles, letting your arms hang, with an overhand grip. Feel the stretch in the lats