T bar rows are an amazing exercise for upper back and you should do it to build your upper back. You can build the width of your back with lat pull downs and pull ups. But if you want to build your thick upper back, then you should do T bar rows.
Bent over rows is another exercise to build your upper back. When you do both of these exercises, you will be sure that you have build good workout routine for your back.
So the question is how do you do T bars rows?
If you are in a good gym, usually you have T bar rows machine. You can just load the plates you are comfortable with and start doing repetitions. I was lucky to have T bar machine in a gym I used to workout in. However most of the gyms don’t have a T bar row machine but there is a good alternative.
If you don’t have a T bar rows machine, then I will explain how you can do T bar rows without a standard machine. This just has few extra steps and you can use same instructions if you have T bar rows machine in your gym.
To do T bar rows, you need a barbell and a corner of a room. Fit the barbell in the corner of room. Keep a heavy dumbbell or some heavy plates on it. This will make sure that the barbell doesn’t move when you are performing the exercise. This is a safety precaution you have to take.
Load the plates you are comfortable and stand with the bar between your legs.
You will need a v grip handle that you also use when you are doing seated cable rows. When you have this v grip handle, hook it under the bar with both your hands. When you are in this position, you have to keep your back straight and it should not be arched.
In this position, pull the bar up until it touches your body and then drop the weight down again. This is the right movement and make sure that the weights don’t touch the floor. You need a good range of motion but you also have to build continuous tension when you are doing this exercise.
Aim for 5 sets of 6 to 10 repetitions. You can also do 1 warm up set of 10 to 20 repetitions. This is advisable on most of the exercises you do. It is always good to do a warm up exercise of more repetitions in the same movement.