To maximize back thickness and protect your spine, you must fix the 5 common T-bar row mistakes: ego lifting with torso momentum, rounding your lower back, using oversized plates that cut range of motion, keeping your legs completely straight, and ripping your chest off the pad during chest-supported variations.
Mastering the correct form ensures you target the lats, rhomboids, and traps effectively without risking severe injury. 1. Using Torso Momentum (Ego Lifting)
The Mistake: Swinging your upper body up and down to pull heavy weight.
Why it hurts: This shifts tension away from your back and onto your lower spine and hips.
The Fix: Keep your hips and torso completely still. Pull the weight using your elbows, not your momentum. 2. Rounding the Lower Back
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