The Golden Era of bodybuilding has some timeless classics that can build size in the gym.
The Golden Era of bodybuilding is still widely regarded as the best there was. It is when competitors focused on aesthetics and symmetry across their physiques.
These were the main focal points of bodybuilding in during the days of Arnold Schwarzenegger dominating the Mr. Olympia stage. It was all about the V-Taper the advent of science and performance enhancing drugs took the battle from aesthetics to muscle mass and size, which we saw pretty much from Dorian Yates‘ time up until present-day competition.
The one area where competitors excelled was their backs. Many great exercises were used in the gym and there is one specific one that is making a comeback, according to Adam Cardona.
“I’ve seen many pros and athletes return to chest-supported T-bar rows. They are a grat way to train the back safely and with heavy weights.”
Cardona, who is the founder of Elite Healers Sports Massage, credits this exercise with safety, taking stress off the lower back while building size up top.
“The T-bar’s chest support removes the lower back from the equation, allowing you to target lats, rhomboids, and traps without injury risk to the lower back.”
There are many benefits to T-bar rows including building a thick back, improving functional strength, and adding more core stability and improving posture. This is an exercise that hits many major muscles like lats, biceps, forearms, posterior delts, and hamstrings.
How To Perform The T-Bar Row
Do not fret if you do not have access to a T-bar row machine at your gym. You could perform the exercise using a barbell. Follow these steps to make the most out of the T-bar row –
If you have access to a T-bar row machine:
- Step onto a T-bar row platform and stand with one foot on either side of the bar.
- Place your feet slightly wider than shoulder-width apart.
- The remaining steps will be the same as the barbell T-bar rows described below.
If you do not have a T-bar row machine at your gym:
- Place one end of a barbell into a corner.
- Rest some weight plates or a heavy dumbbell on the hinged side to hold it down (landmine setup).
- Load the opposite end of the bar with an appropriate weight.
- Take position by standing with one foot on either side of the bar.
- Hinge at your hips until your torso is at a 45-degree angle with the floor.
- Hook a V-grip handle under the weighted end at the bar’s neck and grab it with both hands.
- While maintaining the natural arch in your back, squeeze your shoulder blades together and pull the bar until the plates touch your chest.
- Pause and contract your lats at the top of the movement.
- Slowly return to the starting position.
- Repeat for recommended reps.
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