Back

T-Bar Row

A compound exercise for building a strong, thick back using a T-bar machine or barbell.

An essential exercise for developing back strength and thickness, targeting the middle and upper back.

Body Part: Back
Level: Intermediate
Muscles: Lats
Upper Back
Traps
Modality: Compound
Direction: Pull
Equipment: t-bar machine
Barbell
Goal: Strength
,
Hypertrophy

How to do:

1. Load one end of a barbell or use a T-bar row machine. 2. Stand over the bar with your feet shoulder-width apart. 3. Bend your knees slightly and hinge forward at your hips, keeping your back straight. 4. Grab the bar with a close grip using both hands. 5. Pull the bar towards your torso by squeezing your shoulder blades together. 6. Slowly lower the bar back to the starting position. 7. Repeat for 8-12 reps per set. 8. Complete 3-4 sets total.

Tips:

- Keep your back straight and core engaged to avoid injury. - Focus on using your back muscles to pull, not your arms. - Control the movement throughout the exercise, avoiding momentum. - Use a moderate weight to maintain proper form.

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