T-bar Bicep Exercises

The T-bar is a piece of workout equipment that can be used to train your biceps. The bar is cylindrical in shape and attached to a stationary axis point that allows the bar to pivot in an arc. Attached to the bar is a long handle bar with various grip points. There also are two foot platforms that straddle the bar to maximize the full range of motion for T-bar exercises. Training your biceps with the T-bar requires using different hand positions and movements.

Hammer Grip Pull

The hammer grip pull exercise requires the muscles in your back and biceps to work together to move the T-bar. Grab the hand grips on the top of the T-bar that run parallel to the bar. Turn your hands so they face each other. Squat down to pick up the back and keep your arms fully extended. Bend your knees slightly and bend forward at your waist while ensuring your back remains flat. Pull the T-bar toward your chest by bending at your elbows and bringing your shoulder blades together. Once the T-bar touches your chest, allow your arms to return to full extension.

Underhand Grip Pull

The underhand grip pull requires you to grip the hand attachments that run perpendicular to the top of the T-bar with an underhand grip. Stand on the foot platforms and pick up the T-bar. Your knees need to have a slight bend with your back bent at a 45-degree angle. Pull the bar toward your chest by flexing at your elbow joints and pulling your elbows straight back so they touch the sides of your ribs. Touch the bar to your chest, then allow your arms to return to full length.

Static Bicep Hold

The static bicep hold places a large strain on your biceps with an isometric, nonmoving, muscular contraction. Assume a semi-squatted position with your knees bent and a small forward bend at your waist. Grab the T-bar with an underhand grip and bend your elbows so there is a 45-degree angle at your elbow joints. Hold this position for 30 seconds, then relax. This exercise is different from both of the pull exercises because the movement should come only at your elbow joints and not be accompanied with bringing your shoulder blades together.

Considerations

T-bar bicep exercises are useful for routines that train biceps and back muscles on the same day. The various hand positions allow your biceps and back to be trained at a variety of angles, which can help maximize strength gains and improvements in muscle size.
T-bar bicep exercises should be performed only by individuals who have enough back strength to maintain a completely flat back during the lifts. Failure to do so will result in injury to the lower spine.