Freestanding tbar rows

Biceps brachii

Tbar Rows Muscel

Gastrocnemius Peroneus lohcjus Extensor dlgitoram long® Soleus

Peroneus brevis

T-bar rows also work the forearm flexors.

Muscles Worked Rows

Never round your back when performing freestanding T-bar rows.

Straddle the bar with the legs slightly bent, leaning forward with a flat back about 45 degrees. Grasp the bar with an overhand grip:

• Inhale and raise the bar to the chest.

• Exhale at the end of the movement.

This exercise is similar to bent rows and allows you to concentrate on working your back because you do not have to focus too much effort on positioning.

This exercise uses mainly the latissimus dorsi, teres major, infraspinatus, rhomboids, trapezius

(mainly the middle portion), and the flexors of the forearm.

The forward lean isolates the abdominal and spinal muscles in isometric contraction.

Using a supinated (underhand) grip transfers some of the effort to the triceps brachli and the upper portion of the trapezius at the end of the pull.

Some machines are equipped with parallel handles that allow a grip between pronated and supinated, which contracts the brachioradlalls more intensely.

Biceps brachii

T-bar rows also work the forearm flexors.

Sternocleidomastoid Splenius Levator scapula Trapezius

Rhomboid Latissimus dorsi Serratus Erector spinae, under the thoracolumbar

Gluteus rria Gluteus Iliac

Greater

Tensor fascia lata

Biceps femoris, long

Fascia lata. ¡Iiotlblal band

Rectus femoris

„ ,. Vastus lateralis Quadriceps

Spine of scapula Posterior deltoid

Acromion Teres minor Teres major

; deltoid Pectoralis major External oblique Triceps brachii Brachialis Brachioradialis Extensor carpi radialis longue Anconeus. Extensor digftorum

Extensor carpi radialis brevis Biceps femoris,

Never round your back when performing freestanding T-bar rows.

Gastrocnemius Peroneus lohcjus Extensor dlgitoram long® Soleus

Peroneus brevis

Peroneus Brevis

VARIATION AT A MACHINE REPRODUCING THE MOVEMENT AS PERFORMED AT A T-BAR

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