Muscle Group: Back

T-Bar Rows are a great way to thicken up your middle back.

Straddle a T-bar with your feet firmly on the ground. Using a narrow grip, hold the T-bar slightly off the ground so your back is relatively straight and not hunched.

Bend your legs slightly and keep your upper body as straight as possible, but bent over at the waist. Lift the T-bar up toward your body as you would in a normal bent-over row.

Bring the weight up as high as you can, or until it touches your lower chest. There will be a little more up-and-down movement of your upper body, but don’t sway or rock to gain momentum. Your elbows should be pointing up and slightly out as you lift.

Using 25-pound plates instead of 45’s will allow you to bring the bar closer to your chest for a better squeeze.