What’s going on Nation? And welcome back to the dumbest mistake 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