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