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Substitution Exercise for T-Bar for Back
aroydee Posts: 11
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!
mickeytopogig... Posts: 2614
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.
chuckystud Posts: 4815
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: 11
Sep 05, 2009 5:31 PM GMT
Thanks guys... I am incorporating that move into today's work-out!
AKA_B1GK Posts: 255
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!
mickeytopogig... Posts: 2614
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.
Cgjock Posts: 20
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!
kaicho Posts: 100
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