Online Fitness Trainer, Exercise Programs & Workout Routines

T-Bar Rows

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Latissimus Dorsi
Secondary Muscles Trained:  Trapezius, Rear Deltoids
Instructions: 
Lie with the front of your torso on the pad and grip the T-Bar handles which allow your palms to be facing one another (If your T-Bar apparatus does not have a torso support, maintain a good arch in your back, your legs slightly bent, and your torso a little above parallel).
 
You should be positioned so that the plates are aligned with the center of your chest at the top of the movement.
 
Pull the T-Bar up to your torso, being sure to keep your elbows close to your sides and maintaining a fixed position with your torso throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 

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