Back
T-Bar Row
T-bar row
Video
How to do it (step by step)
1
Hinge forward, torso at 45 degrees.
2
Neutral or overhand grip on the handles.
3
Pull toward your chest, elbows close to your body.
4
Squeeze your shoulder blades together at the top.
5
Lower under control -- full stretch at the bottom.
Muscles
Primary
middle backlats
Supporting
bicepsrear deltstraps
Programming
| Strength | 4-5 sets x 5-8 reps |
| Hypertrophy | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 12-20 reps |
Alternatives
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