Muscles Trained: Lats (middle back), forearms, biceps, shoulders, and lower back.

Intro: T-Bar Rows work as a compound exercise for your mid to overall back. They allow you to use a decent amount of weight without taking to much of the stabilization away from you. Using them in rotation with other rowing movements will guarantee you positive results regarding back training. Many different T-Bar Row machines exist so adjust accordingly.

How it is performed: Approach the machine and make sure you have a sturdy footing. Grip the handles and keep your head up during the duration of the lift. Bend over and pull the weight toward your lower ribs. Feel the stretch in your lats and use that as a benchmark for your range of motion. Do not round your lower back and remember to not neglect form for the use of heavier weights. In a controlled manner, lower the weight back to the starting position. Complete the desired amount of repetitions for your set.