How To Do T-Bar Rows

t bar rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

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Lying on the belly on the inclined bench and take the handles with a pronated grip :

  • Inhale and brings the bar to your chest

  • Exhale at the end of movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis), rhomboids and trapezius.

The machines with a belly support allow to focus less on the positioning, abs and spinal erectors don’t work. When there are very heavy weights, the rib cage can be compressed on the ventral support and this hinders breathing. When it’s difficult to breathe, doing the exercise is unpleasant.

Note

With a supinated grip, this exercise especially works the brachialis and the upper part of the trapezius at the end to the pull.

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-Steph

How To Do T-Bar Rows On Feet

t bar rows feet

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast

Knees slightly bent with the bar between your legs. Your take the handles with a pronated grip. Your back is straight and you incline your torso at about 45° :

  • Inspires and brings the bar to your chest

  • Exhale at the end of the movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, infraspinatus, rhomboids, the middle part of trapezius and arm’s flexors (biceps, brachialis, and brachioradialis).

Incline your torso works your abs and spinal erectors isometrically.

With a supinated grip, this exercise especially works the brachialis and the upper part of trapezius at the end of the pull.

There are some machines that allow you to have a semi-pronation grip. With a semi-pronation grip, you intensely work the forearms muscles, especially the brachioradialis.

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-Steph

Triceps Tear With Back Exercises

triceps, tear, rupture, pull, up, back, exercise

I read Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Back exercises with very heavy weights can create injuries to the long head of the triceps. In fact, the latissimus dorsi is a powerful muscle and its function is to bring your arms close to your rib cage. It’s because your distal tendon anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle. Your long head of triceps has the functions of extending your forearm to bring your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work.

Usually, it’s when the long head of the triceps has not had a good warm-up or exhausted of having a tear. For example, imagine you do lat pulldowns. In the phase of the movement where you don’t use your latissimus dorsi, all the tension is on the long head of triceps. In a few thousandths of a second, it can tear your triceps long head. Usually, it’s located near the connection of your triceps long head and the scapula. Luckily, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequence as shoulder injuries. A shoulder injury almost forces you to stop training the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercises like low cable row, T-bar row and triceps pushdowns with the elbows along the body.

It’s recommended to have a rest period before to restart the upper body training.

Note

triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

Share this article if you think it can help someone you know. Thank you.

-Steph