T-bar pull - powerful back muscle training

T-bar thrust is designed to work out large back muscles. The movement is similar in mechanics to the pull of the bar to the belt, however, the correctness of the exercise is somewhat easier to control here. Thanks to this, the athlete can work with more significant weights, avoiding the risk of injury. T-bar thrust is undemanding to equipment. It can be done both in a special simulator and with a regular barbell.

Working muscles

The main load during movement falls on the latissimus dorsi. Trapeziums, large round, rhomboid muscles, extensors of the spine and posterior deltas work. The thrust perfectly works the area between the shoulder blades. In addition, biceps are involved, and the static load goes to the press, forearm muscles and hips.

T-bar pull - powerful back muscle training
The load distribution during the exercise.

T-bar pull in a slope develops several large muscle groups at once. This allows you to get a good load and form a beautiful and wide back.

Correct execution

The draft in the slope can be performed both on a special simulator and with the help of a conventional bar, from one end of which pancakes are removed.

There are various types of traction simulators. Some of them allow you to perform a lying exercise.

The advantage of this embodiment is that the static load is removed from the legs. But there is a significant minus - lying down it is impossible to achieve deflection in the lower back, due to which the maximum reduction of the latissimus dorsi is achieved.

There are also simulators where you get your feet on a special platform and pull up the bar with the handle attached. Such a simulator is very good, the main thing is to occupy a comfortable position in it, in accordance with its growth and degree of flexibility.

There are simulators with an emphasis on the chest, handles for different grips and other equipment.

The principle of muscle work is the same everywhere. To understand the technique, consider the simplest option - with a conventional barbell. Having understood the mechanics of movement with the barbell, dealing with the simulator will be easier than ever.

T-bar pull - powerful back muscle training
Technique of traction with a bar with special handles.

So, to begin with, take the starting position:

  1. Set the required number of pancakes on one end of the bar.

    Place the other end in a corner or ask your partner to fix his foot. If there is a special handle, fasten it on the neck closer to the pancakes. If not, it’s okay - the fingerboard is taken with two hands near the pancakes. One brush is placed in front, the other behind. After the approach, change hands.

    Or, you can put the fingers of one hand on top.

  2. Place the bar between the legs, bend with a straight back, bending the legs at the knees. Grasp the bar as tightly as possible, tighten the press. Lift the casing to lift the pancakes off the floor. The movement should be performed due to the muscles of the back.

    Bent knees are needed so that you can maintain a deflection in the lower back. Due to the legs, the bar should not be lifted.

Performance of traction:

  1. On exhalation, due to the work of the muscles of the back, pull the bar closer to you. At the same time, the elbows move close to the body. Hold for a second at the top point, flattening the shoulder blades and achieving peak muscle contraction.

  2. On inspiration, gently lower the bar to its original position, while you should feel the stretching of the back muscles. The elbows at the bottom point are not fully extended, the pancakes remain on weight.
T-bar pull - powerful back muscle training
In the absence of handles, the bar can be held with your hands.

Perform the described movement 8-12 times. Take a break for 1 minute and take another 1-2 sets.

Deadlift is a basic exercise and should be performed at the beginning of a workout.

If you are pulling in the simulator or using a special pen, the width of the grip you use is of particular importance. The narrower the grip, the greater the amplitude of movement, but the stronger the biceps are included in the work. The wider the grip, the less the muscles of the hands participate, but the amplitude of the movement is reduced. It is recommended to alternate grips with a comprehensive back training.


To ensure that the T-bar rod is absolutely safe and as efficient as possible, check out these tips:

  • Do not start training with too much weight. Many athletes are injured due to the fact that they choose a prohibitive weight.
  • Make sure that the movement of the bar is carried out due to the work of the back muscles, and not with the help of the biceps. During the training, imagine how the muscles of the back tense up at the top and how stretched at the bottom.
  • At the bottom, do not bend your elbows to the end.

  • The movement should be carried out in an inclination, but with a perfectly flat back and a natural deflection in the lower back. A crooked back during traction can cause serious injury to the lower spine. In order to take the correct position, take your pelvis back, tighten your abs and bend your knees.
  • Keep your elbows as close to your body as possible, making it easier to control your hands.
  • Follow a certain pace: slowly lower the bar and quickly lift it up.

    Avoid jerking, all your movements should have the same amplitude and be smooth.

  • Monitor compliance. If you are tired, then break off, take a break and continue the approach.

T-bar pull will be easier if you take pancakes with a smaller diameter. Large pancakes not only reduce the amplitude of movement, disturbing you, but also do not allow you to conveniently grab the barbell.

If possible, use small but heavy pancakes. In terms of convenience, it is better to hang several small pancakes than one healthy one.

T-bar tilt in tilt is an excellent basic exercise for pumping back muscles. Due to the fact that traction does not require sophisticated equipment and serious physical preparation, it is popular among athletes of different levels.Master the correct technique for performing this exercise and enjoy the excellent results!



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