Substitution Exercise for T-Bar for Back

  • aroydee

    Posts: 15

    Sep 05, 2009 1:18 PM GMT
    Kind of a newbie question, and I tried to do a search, but not sure about this one!

    I am following a 4-day split and on my BACK day, there is the T-Bar Row... my gym does not seem to have the T-Bar machine and my attempts at using a barbell to replicate the machine have been.... underwhelming.

    Can someone tell me a not-too-exotic move that I can use in place of the T-Bar Row? I am already doing:

    - close grip pulldown
    - bent over row
    - standing wide row
    - self row (like the inverted push up thing... HATE THIS ONE, hehe...)

    Thanks again!
  • Posted by a hidden member.
    Log in to view his profile

    Sep 05, 2009 5:11 PM GMT
    One-arm dumbbell rows. Same motion as T-bar, but you do it with one knee on a bench. Plus, no lower back strain.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 05, 2009 5:15 PM GMT
    And... a better stretch...

    Never forget...a stretched muscle can be up to 30% larger than a non-stretched one. Independent movement have the added value of additional stretching.
  • aroydee

    Posts: 15

    Sep 05, 2009 5:31 PM GMT
    Thanks guys... I am incorporating that move into today's work-out!
  • HorrorHound

    Posts: 1435

    Sep 05, 2009 7:01 PM GMT
    Old school tip: Take a natural 45 lbs weight bar - ad a 45 lbs weight at the end (to anchor it down), then add the desired weight ya wanna lift at the front of the bar, take a "triangle" grip you use on cables - put it underneath bar as a way to lift it up (near the weight in 'front') Use same posture as you would on a T-BAR (legs bent, ass/hips pushed out, Back straight & chest out) & go at it!
  • Posted by a hidden member.
    Log in to view his profile

    Sep 05, 2009 7:04 PM GMT
    aroydee saidThanks guys... I am incorporating that move into today's work-out!
    Cool! Go slow and smooth, contract your muscles hard on the top of the lift for a second, then lower slowly.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 08, 2009 6:12 PM GMT
    Try this. Find an incline bench and put it in the same angle as tho u were gonna do incline dumbell presses - maybe one notch lower depending on the bench. Lay down, FACING the bench with your head clearing the top, holding relatively light dumbells in each hand. Spread your feet with a slight bend at the knee, anchor you feet on the floor so u will not slip down - on the ball of your foot. Keeping your elbows out, pull the dumbells towards you so that u are able to get max contraction in the back. This also works great for close grip rows keeping your elbows in. Hope this helps.

    Peace!
  • Posted by a hidden member.
    Log in to view his profile

    Sep 13, 2009 9:48 AM GMT
    My favorite substitution is to use unilateral style training on the Seated Row... just hook up a single-handed grip and work one lat at a time.

    It's refreshing because it's not the same few exercises you always do... plus, people watch you and wonder if they should try that for their next lift. hah