Let’s talk about one of the top ten exercises you’re not doing, the T Bar row. It’s not often an exercise edges out the bent-over row, but in this case, the bent-over row comes in second. Because we’re focusing on the lower lats, it all comes down to your elbow position relative to your body. Notice in the T-bar row (in video posted below) how your elbows are close to your sides in the top position, whereas your elbows are away from the body in the barbell row? That’s your determining factor. Whenever you row with your elbows in tight to the body, you automatically zero in on the lower lats. Many people see the T-bar row as a middle-back exercise because the hands are close together, but that only magnifies the lower lat recruitment pattern. During the bent-over row, your hands and elbows are wide, and if you were to draw a line from elbow to elbow during the peak contraction, you’ll have shaded the muscles it’s actually hitting; the upper lats, rhomboids and middle traps.
YouTube Video – T Bar Trainer Tip:
Train smart, then train HARD
Barbell Deadlifts: 70 lbs. – 4 sets of 8 reps
T-bar row: 25 lb. plate plus the 45 lb. bar – 4 sets of 8 reps
Wide-Grip Lat pulldown: 60 lbs. – 4 sets of 8 reps, last set is a drop-set
Seated cable row: 60 lbs. – 4 sets of 8 reps, last set is a drop-set
Straight-arm pulldowns: 30 lbs – 4 sets of 8 reps
Back Extensions: – 25 lb. plate 3 sets of 8 reps
Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)
I did skip the cardio today, but will do an hour of cardio tomorrow on my rest day.