A muscular back is often described as being V-shaped. But how do we achieve that perfect “V”! This is where the arguments will fly thick and fast! It usually starts with something along the line of…

“Do pulldowns to widen your back but to get thicker muscles you have to do rows.” Then there are the different grips. Wide grip pulldowns are the best some would say while others would like a close grip. To try to get to the bottom of this, let's start with some basic back anatomy.

Muscles of the Back

The two most prominent muscles of the back are the latissimus dorsi and the trapezius. These are the main muscles you will notice on someone who has a well shredded “V”.

The lats are the muscles on either side of the spine at the mid back and spread out horizontally while the traps are diamond spread from the base of your neck out to the shoulders and then narrows down toward the middle back. The lat muscles are the dominant muscle during horizontal pulling motion such as rows.

When it comes to the trapezius it gets a bit more complicated. Different parts of the traps perform different movements but to keep it simple the traps’ main role is vertical pulling motions such as pulldowns. Having said that, we must remember that these muscles do not work in isolation. The traps assist the lats and vice versa. There are also many other muscles assisting these movements such as the rhomboids, erector spinae and bicep muscles.

T-Bar Row vs Barbell Row

So now that we know that a horizontal pull involves largely the lats with the assistance of the traps, rhomboids and biceps, what is the best exercise? One of the most popular exercises are T-bar rows. A T-bar row involves straddling a barbell with weights on one end of the barbell and the opposite end attached to a Landmine Attachment. But how does this compare to the barbell row? It comes down to your training goals and elbow positioning. The wider your elbow positioning the more emphasis you will be placing on the upper back muscles of the traps and rhomboids. If this is your goal then the overhand barbell row is your best bet. Conversely, if you are wanting to place more emphasis on the lats, then the T-bar row would be your go to exercise as your elbows are closer to your body, requiring a greater activation from the lats.

Some benefits of the T-bar row include -

• Easier to master due to the fact that your hand position forces your elbows to stay close to the body where the barbell row can result in the elbows moving more erratically

• Less stress on the lower back due to the weights being closer to the centre of gravity in the T-bar row

• Closer hand grip prevents your shoulders from flaring out too much and placing strain on the shoulders

• Heavier weights can be used resulting in increased strength gains for the lat and lower traps.

How to Do a T-Bar Row

To get the most from the T-bar row you will need the following -

• T-Bar Row Platform

• Parallel Landmine Handle

Slide the T-Bar Rowing Platform into the corner of your garage or gym. It provides a versatile landmine attachment for Olympic or regular barbells. Insert one side of the bar into the platform and on the opposite end attach the parallel landmine handle. It is possible to use other types of handles but the point of the T-bar row is to target the lats and the parallel grip will keep your elbows close to your body and therefore put more emphasis on the lats. Finally load up the same side with the appropriate weights.

• Start your feet either side of the bar, about shoulder width apart.

• Lift the bar up to the starting position with your knees slightly bent and your glutes pushed backwards into a hinged position. This should result in your back being straight and at a 45 degree angle to the floor.

• Start with your arms straight, holding the landmine handle tightly and your shoulder blades pulled down your back.

• Exhale and pull the bar towards your chest with your elbows tucked in. Push the chest forwards as you row to make sure your back doesn’t round.

• Slowly lower the weight back to the starting position while inhaling.

There isn’t a single exercise solution for the back. Both of these exercises are compound pulling exercises and are essential to keep the back muscles adapting and getting both bigger and stronger. However, the T-bar row is simpler to do, requires less experience and generally allows you to lift more weight safely. So, make sure that this is a regular exercise in your quest to get the V-shaped back.

Written by guest author Brendan McBirnie.

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