T-Bar Row

T-BAR ROW:

 

Muscles worked:
	Upper Back and Lower Lats. (Latisimus Dorsi)
Instructions:
Straddle a T-bar rowing machine or bar with your feet firmly on the ground. Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. If using a T-bar machine as in this video, allow your upper body to rest on the incline bench. If using a barbell with T-bar attachment instead of a machine, bend your legs and keep your upper body as straight as possible, but bend over at the waist. Lift the bar up toward your body with your back by squeezing your shoulder blades together. Bring the weight up as high as you can, or until it touches your lower chest. Your elbows should be pointing up and slightly out as you lift. Return to the starting position in a slow, controlled manner.
Don'ts:
Don't swing or rock to gain momentum. And don't stand up with legs or move the positioning of your back in effort to lift the weight. Don't let the weight fall down, lower it slowly resisting the weight.
Alternate exercises:
One Arm Row, Barbell Rows
Note:
Don't use barbell plates larger than 25 lbs. The 35 and 45 lb. plates will restrict your range of motion.

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