Action movie legend Arnold Schwarzenegger has been vocal about the need to stay inside and practice social distancing as much as possible during the pandemic – and he used that time to get in even better shape at home and often clips of his workout passed on to social media to show how bubbly he is still in his seventies. In his latest Instagram post, Schwarzenegger shows one of his “favorite exercises” that make up his training on the back day: the T-bar range.
T-bar rows are a classic back-day move. You don’t necessarily need a T-bar for this exercise, as you can achieve similar movements using a barbell in a landmine setup. In fact, the principles behind the T-Bar range helped spread the word about the landmine. Many landmine movements, such as rows of meadows and land mine shoulder presses with a Viking grip, have been done on the T-bar for years.
“This is a move that really builds your middle and lower back strength,” he says Men health Fitness Director Ebenezer Samuel CSCS. “The middle back does most of the direct pulling, while the lower back must act as a stabilizer along with the abdominal muscles.”
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However, if you’d like to try this pull out for yourself, it’s probably best not to emulate the shape Schwarzenegger demonstrates in the video, as his technique relies a little too much on the lower back to move.
“In many ways, Arnold’s technique is reminiscent of the bodybuilding technique in a seated row of cables. However, in this situation we want to use a different style: support yourself through the core and squeeze your glutes to move your lower back as much as possible to restrict. ” says Samuel.
“Basically, you want to be in the lower position of your comfortable hinge position, hold it, and then row the weight up, pressing your back on each rep. Ideally, start with 3 sets of 8-10 reps.”
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