T-bar row in a bent position

There are various grip options: wide, narrow, and medium grips; supinated, pronated, and parallel grips. In general, feel free to experiment. You can alternate different grip variations in different training sessions. Keep your back straight and avoid jerking it.

Nuances and Mistakes

1. This exercise can be performed either on a special machine (which is more convenient) or with a barbell. If using a barbell, it should be secured in a corner and it’s advisable to weigh down the end of the bar with something heavy. Additionally, you will need a special handle or straps.

2. The most critical mistakes are having a rounded back and an insufficient torso angle. The torso should be nearly parallel to the floor, ideally at about 70 – 80 degrees, not 40 – 50 as many believe. Your legs should be bent.

3. Whether to use a pronated or supinated grip depends on personal preference. Personally, I feel my back better with a supinated grip. This grip allows you to keep your elbows closer to your torso, which means the lat muscles will contract more effectively.

4. During the execution of the exercise, not only your arms should move but also your shoulder blades. Lift the handle while squeezing your shoulder blades together, expanding your chest. When lowering the handle, drop your shoulders and slightly hunch your back. This is essential for better contraction and stretching of the back muscles.

5. It is very convenient if you have a handle with rotating grips. This allows you to turn your wrists so that your palms face backward at the bottom and inward at the top. This imitates a similar exercise with dumbbells, enhancing the stretch and contraction of the lat muscles.