There are many different exercises to help build back muscles and make them stronger. Pulling the T-bar exercise is versatile
Contents
Use
The T-barbell pull is considered one of the basic multi-joint exercises whose key purpose is to work the large muscles of the back with an emphasis on the midsection.
It also helps to improve the relief and distinct separation of the muscles of the back from each other.
It is used in bodybuilding, powerlifting and other strength training.
Here's how it's performed in the standing machine
You can alternate it with a barbell bent-over pull in your workouts. The difference is that here it is much easier to monitor the correctness of the exercise, especially this is expressed in removing the load from the lower back. This allows the athlete to interact more easily with heavier weights.
At the same time, the probability of injury is minimized.
The T-barbell pulling is performed with different equipment. Most often with a regular barbell, one end of which must rest on the floor and the other end of which must be fitted with weights. Also the end of the bar can be fixed in a special device. There is also a special trainer, but it is only a variant for the gym and it is not always comfortable, because you lie down in it.
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What muscles work
Broadest muscle, greater round muscle, trapezius muscle, posterior head of deltoid muscle, rhomboidal muscle.
Тechniques for performing the T-bar pull
Put the desired working weight on one side of the bar. The other end must be secured. To do this, place it in a corner or fix it with something on top. It is possible that it could be secured by a partner.
Stand so that the barbell is between your legs. Then bend forward, bending at the waist until the upper part of the body is almost parallel to the floor, as shown in the picture. Bend your knees slightly and transfer your weight to the back of your feet. If you lift your torso in a special way, the pancakes will start to come off the floor.
Grab the bar with both hands just under the discs. This will be your starting position.
Perform the pull on an exhalation, involving the muscles of the back, picking up the bar to yourself. Elbows should move close to the body. It is required to hold for a second in the upper point, bring the shoulder blades together and achieve a peak contraction of the muscles.
Now make a breath and smoothly lower the bar to the starting position, and you should feel how to stretch the muscles of the back. Elbows should not be fully straightened at the bottom point, pancakes remain in the weight.
Perform the required number of repetitions.
Avoid torso movements, it must remain stationary, only arms work. There is an option of performing the movement with cheating, we do not need it.
Do not let the barbell touch the floor. Use small discs for the correct amplitude of the movement.
Use an athletic belt for insurance.
Common mistakes
Body jerks
Excessive weights
Stooping in the lumbar region.
Incorrect posture of the torso
Variations in execution:
You can perform this exercise using a lower block cable, a special machine with a T-bar, or simply take an ordinary straight bar, load the weight on one side, and rest the other on the floor. There is an option to perform even with one hand.
What equipment do I need to perform?
Let's break down what equipment you will need to use, because the bent-over pull can be performed in different ways.
- With an ordinary straight bar. Here everything is as simple as possible, rest one end on the floor and ask your partner to hold it.
- There is a simple but convenient device that allows you to insert and fix the bar in it.
- On a special simulator. It comes in different kinds. There are models, thanks to which it is real to do everything in a lying position.
Such a variant is good because the static load is removed from the legs. However, lying down, it is impossible to achieve a bend in the lower back, due to which the broadest muscles of the back are reduced as much as possible.
Other simulators allow you to stand with your feet on a special platform and pull up the bar with an attached handle. It is good because you have to take a comfortable position taking into account your height and degree of flexibility.
Question/Answer
What are the advantages of pulling the t bar?
This is one of the most important back exercises. It has many advantages, including the use of a neutral grip, the growth of muscle mass of the back, the activation of a significant number of muscles, the involvement of the abs. This should also include minimal injury risk. Provided that you do everything strictly according to the rules and follow the safety techniques.
Where is it used and who is it suitable for?
At the beginning or in the middle of back training. Suitable for everyone, from beginners to experienced athletes, for men and women.
Conclusions
Be sure to include this exercise in your back muscle training.
Use the pull in your workouts, alternate it with other exercises on the back muscles. And as always do not chase the weights and follow the technique.
In addition to the effect of gaining muscle mass, the advantages of the exercise include its minimal risk of injury and the ability to effectively work the broadest and other spinal muscles.
Thanks to this exercise, you can enjoy a good workout and as a result get a massive, strong, and relief back.
Useful Links
https://www.youtube.com/watch?v=Ky_KLanQkLA
https://www.youtube.com/watch?v=xgKjVpE9Tnc
