What's going on Nation? And welcome back to the dumbest mistake
series if you missed my last video seven dumbest pull-up mistakes
I will link to it my pin comment below and also as an end card once this video is over, but today
we're going to go over the six dumbest t-bar row mistakes
Sabotaging your back growth and to be honest guys so
many of you are not taking full advantage of the massive growth
Potential that this exercise has to offer because of these simple mistakes
But we're gonna fix that and this is
because the t-bar row combines the compound nature of rowing with this massive
capacity for
overloading in a safe and effective manner
Therefore it is crucial that you learn how to execute the movement
Correctly to get the most out of it without getting injured in the process
So let's get started mistake number one
Keeping your leg straight during the lift as with every rowing movement guys
I see many of you in the gym not bending your knees and often time getting injured because of it
But it goes beyond just injuring yourself if you're not bending your knees during the movement
Then you don't have a solid base to hold yourself in place to lift the maximum amount of weight
It's that simple guys bending your knees
allows you to push your hips back so that the weight is directly underneath your center of gravity
As opposed to in front of you
This is physics 101 guys
And it's called a lever the longer the lever the harder is going to be to lift a weight and when I say harder
I don't mean you're overloading your lats and upper back more
in fact if you have lower back pain from this exercise
This is why because your lower back has to work triple overtime when your legs are straight
so if you enjoy lower back pain keep those legs straight
If not, I suggest you stop bending them mistake number two not bending over enough during the movement
proper form what this movement calls for your upper body to be as parallel to the floor
as possible and for every extra degree of
less parallel you are
You're shifting the emphasis from your lats and middle back to your upper back and traps
now don't get me wrong if
You want to work upper back and traps you should be more upright
But if the main reason you're doing a t-bar row is to target the lats
you need to be bent over as much as possible
The only exception to this rule would be if you're using my cheat and recover style of training
Or if you're following my cheat and recover program
during the cheat reps it is okay to be a bit more upright and use some momentum to jerk the by to the
Top of the movement and then try to control the negative
as much as possible as you return to the parallel position
By overloading the movement with so much weight your entire
back is going to be activated regardless of the angle of your torso in
Relation to the floor however after your cheat set you will still have to perform eight recover reps with
Proper form to fully activate those areas that you were neglecting during your cheat set
Mistake number three not taking advantage of multiple attachments and grips guys the back is a fairly massive
muscle group with many different muscles insertion points and functions
Therefore it makes sense to target it from different angles from time to time and not
stick to the same old rowing
Variation the t-bar row is truly a versatile exercise so treat it as such you can use the normal V
Handle, or you can use the straight bar handle from there
You can perform an overhand or underhand grip row or you can even avoid the use of any
Attachments and grip the bar with your hands directly this will place
uneven stress on your back which is great for
stabilization and further muscle damage
But if you do that just be sure to alternate your grip with every set to always maintain
Balance mistake number four using 45 pound plates instead of 25 now why is this a mistake? Well
It's not exactly a mistake guys
but you can certainly upgrade the exercise and your muscle
building potential if you use 25 pound plates instead of
45s the 25s are much smaller in diameter
So they allow for a bit more range of motion it's not huge for extra range of motion
But it's enough to make a difference so what I'm saying is that the 45s will hit your stomach area
faster than the 25s will
Which allow the bi to move a greater difference and remember more range of motion means more time under tension
Which means more muscle damage and more strength gains and more muscle gains
But if you're really strong dude who rows five to six forty five plates when t bar rowing
Obviously it doesn't make sense to swap those for ten or twelve twenty five however
I know that most of you guys are in the two to four plate range
Which means you'll greatly benefit if you switch to twenty fives instead mistake number five
Maintaining the wrong posture while doing the lift
One of the worst things you can do during this movement is place too
much tension in your neck and upper spine
when performing any rowing exercise you want to keep your neck and spine as neutral as
possible to avoid any kind of excess tension which can cause a strain in the muscles in the area or even worse a
tension headache and those are painful guys
This means that if your upper body is parallel to the floor then your face should be as well the biggest reason
Most gym goers keep their head up during this movement is because they want to look at themselves in the mirror well
Don't do that anymore
The gains don't come until after the workout is over
So there's no need to admire yourself during the repetitions and now for the final and most
important mistake
But before we talk about it if you've been enjoying the video guys
Show some love and smash that like button and hey be first when a new video comes out and turn on video
Notifications your biceps will get bigger as soon as you do that maybe not, but we'll see click the bell to find out
So mistake number six guys pulling with your biceps instead of your back
If you ever feel like you're getting more of an arm workout than back activation when doing a row well
This is due to a few reasons reason number one is that you're
probably not retracting your scapula at the top and the movement in
Order to fully engage your back during every repetition
your scapula should be fully retracted at the top of the movement and fully
Stretched at the bottom in fact a 1 second hold at the top of the movement is optimal to ensure
You're squeezing the muscles in your back as hard as you can
Especially if you need help improving your mind muscle connection
the second reason is that you might be gripping the weight so hard
That you instinctively activate more biceps and forearms than back
But what you need to do guys is envision pulling the weight with your back
And you can achieve this by imagining your hands as hooks and pulling with your elbows
This way the weight is just passing through the biceps, but not necessarily being lifted by them
Or you can use wrist straps now guys
I know that compound movements like this take time to master
But as long as you're aware of what not to do you will see significant muscle gains in no time
Oh, and one last thing once
You are able to lift some heavy weight
Make sure you toss on a weight belt to help stabilize your core
If you enjoyed the video be sure to smash that like button and as always stay classy nation
See ya guys later