Derek Lunsford kicked off 2025 with a shocking victory on the Arnold Basic, and together with his sights now firmly set on reclaiming his Mr Olympia crown, the man-mountain us constructing his again even higher, with some insanely heavy T-Bar Rows.
“It’s an excellent day to get higher, begin your week off proper,” wrote Lunsford in a latest message for his 1.4 million Instagram fans. “Do one thing right this moment that brings you nearer to your targets.” For this gigantic bodybuilder, the purpose is obvious: reclaim the Mr Olympia title that he misplaced to Samson Dauda in 2024. To do this, he’s constructing his greatest ever again with T-Br Rows.
What are T-Bar Rows?
This exercise is a compound movement and is executed on a plate loaded machine. You’ll stand on a platform and place your legs both facet of the bar. There are handles on either side of the bar, making a “T” form. To carry out a rep, you’ll grip the handles and carry the bar in the direction of your groin then convey it again down in a managed method.
Derek Lunsford Crushing the T-Bar Row
In his video, Lunsford will be seen repping with 12 plates, every weighing 20 kilograms. (44.09 kilos). That’s a whopping complete of 120 kilograms (264.5 kilos). The bodybuilder completes 12 strong reps within the clip, significantly impressing his followers. “Finest again within the IFBB,” wrote one fan. “Nice video displaying these fireplace hose measurement traps,” wrote one other.
The T-Bar row is an incredible mass builder as a result of it really works the aforementioned traps, but additionally the posterior deltoid for wider shoulders and the latissimus dorsi for spreading these wings. To do this transfer for your self, observe Lunsford’s lofty instance and focus on driving the elbows backwards as you carry. Briefly, T-Bar rows are easy to carry out and regarded one of many safer workout routines as a result of ease of loading and the assist you get in making a vertical motion from the machine itself.
As at all times, begin out with a lightweight weight and grasp your type, then slowly improve the load and construct to three units of 8-12 reps at round 80% of your prime weight for muscle constructing. One other good way to make use of the T-bar row is as a finisher, going for burnout on the very finish of your exercise. Nevertheless you favor to use the T-bar row to your exercises, be extra like Lunsford and provides it your all.
