Throughout your day to day activities, you are most likely doing things detrimental to your posture such as sitting at a computer or driving. Do you ever stop to think how your posture is while doing these activities? People are usually too busy to think about how their posture is, let alone to keep thinking about it throughout the day. So, what can help keep your posture well maintained?
The new Precor T-bar row here at Hammer’s Gym will help keep those back muscles toned and strong to hold a good posture.
How do I use the T-bar row?
Load up your preferred weight-plates onto the bar, anchor your feet under the rollers and lay your chest on top of the chest pad. From here you will simply pick up the handles (you can utilize the duel action grip to further enhance your workout depending on which grip position you choose) and then unhinge the weight. From here you can comfortably start the row movement bringing the handles closer to your chest, feeling the contracting in your lats at the top of the movement, then controlling the weight back down to starting position.
How will this help my posture?
Poor posture is generally caused by muscular imbalances, in which the muscles are either too tight or too weak. By training your back muscles (Latissimus dorsi, Trapezius and even Erector spinae) with the Precor T-bar row, you will begin to develop more strength within these muscles, which in-turn will pull your back and shoulders into proper alignment, helping you maintain a healthy posture. Not only will you have better posture, your arms will become stronger as well since they are part of the exercise movement.
What other exercises can I do to complement this machine?
If you are looking to implement this machine into your upper body workouts but don’t know how, you can use this sample workout routine to get started! All the equipment mentioned here is readily available to use at Hammer’s Gym, 24/7!
Warm Up:
Either the elliptical, rower, or SkiErg machine on a low to moderate intensity for about 5-10 mins.
| Body Part | Exercise | Primary/Secondary muscle(s) worked | Number of repetitions p/set | Number of sets |
| Chest | Barbell Bench Press | Pectoralis major, Triceps, Anterior Deltoid, Serratus Anterior | 10-12 | 3-4 |
| Machine Pec Fly | Pectoralis Major/Minor, Serratus Anterior | 10-12 | 3-4 | |
| Back | Seated V-Grip Cable Row | Latissimus dorsi, Brachioradialis, Middle Trapezius | 8-10 | 3-4 |
| T-Bar Row | Latissimus dorsi, Brachialis, Trapezius, Erector Spinae | 10-12 | 3-4 | |
| Shoulders/Arms |
Dumbbell Bicep Curls | Biceps Brachii | 8-10 | 3-4 |
| Tricep Bench Dips | Triceps Brachii, Anterior Deltoid | 8-10 | 3-4 | |
| Military Press | Anterior, Medial and Posterior Deltoid, Triceps Brachii | 10-12 | 3-4 |
Cool Down:
Finish with a slow and steady cool down (like the warm up but with a little less intensity). This can be done on any of the machines mentioned earlier for the warm up, or you can stretch/foam roll.
For each exercise, try to control each movement and really squeeze the muscles you are targeting, making that all important mind-muscle connection! If you need ANY help at all with any of these exercises, come see our friendly staff for tips and demos.
So, what are you waiting for? Come down to Hammer’s Gym 24/7 and try our brand new Precor
