Oarsman at the dorsy bar

Edited by Dr. Massimo Bonazzelli

Synonyms

The exercise Dorsy bar row is also known as Dorsy bar rower, T bar rower, T-bar row, T-bar row.

Type of Exercise

Rowing at the dorsy bar is a multi-joint / accessory exercise

Variants

• Supine barbell rowing machine
• Horizontal pulley row with narrow grip handle
• Oarsman at the dorsy bar
• Rowing machine with handlebar
• Rows with prone grip barbell

Rowing at the dorsy bar: Execution

The starting position sees the athlete standing on the platform of the Dorsy bar with the back in his position of strength, but with the shoulder blades abducted; the hips are flexed to form a variable angle depending on the area in which you want to concentrate the effort. . The knees are semi-flexed and the distance between the feet is equal to or slightly greater than that between the shoulders. The grip can be: 1) Supine with the hands placed at a distance equal to that between the shoulders; 2) Neutral / prone on the appropriate handles; 3) Prone with hands placed on the bar at a distance greater than that between the shoulders. The execution consists of pulling the bar towards the chest through an "adduction / elevation (variants 1 and 2) or by a" scapular adduction (variant 3), then an "extension (variant 1), or an" extension / extension transverse (variant 2), or a "transverse extension (variant 3) accompanied by a simultaneous flexion of the elbow. All this without changing the inclination of the torso and without changing the angle of the knees. In this exercise, you can use the cheating technique with small knee extensions that can be accompanied by slight hip extensions. In any case, the back must remain in its position of strength.

Muscles involved in the dorsy bar rowing exercise

Group 0

• Great dorsal
• Big round
• Posterior deltoid
• Inferior bundles of the pectoralis major
• Long head of the brachial triceps

Action
Shoulder extension

Group 1

• Brachioradialis
• Brachialis
• Brachial biceps

Action
Elbow flexion

Group 2

• Intermediate beams of the trapezius
• Lower bundles of the trapezius
• Rhomboid

Action
Scapular adduction

Group 3

• Upper bundles of the trapezius
• Scapula elevator
• Superior bundles of the large thoracic dentate

Action
Scapular elevation

Group 4

• Lateral deltoid
• Infrared
• Small round

Action
Transverse shoulder extension (variants 3 and to a lesser extent 2)

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee and ankle

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