T-BAR ROWS

PURPOSE OF EXERCISE: To thicken the
middle and outer back.
EXECUTION: (1) Standing on a block with
your feet close together, knees slightly
bent, bend down and grasp the handles
of the T-Bar machine with an overhand
grip. Straighten your legs slightly and lift
up until your body is at about a 45-
degree angle. Without changing this
angle, lift the weight up until it touches
your chest, (2) then lower it again to
arm’s length, keeping the weight off the
floor.
Remember that this is an upper back
exercise—you are not supposed to do
much lifting with the lower back or legs.
If you find you are not able to do this lift
without swaying and lifting up with your
back to an excessive degree, you are
simply using too much weight and should
take off a plate or two. However, a
small amount of movement is inevitable.
But be certain to keep your back straight
or even slightly arched and never to
bend over hunchback fashion, which
could result in injury. By using a narrow
grip, this exercise will work mostly the
outer lats because you cannot get the
range of motion to fully involve the inner
back muscles. However, this limited
range of motion means that you will
eventually be able to lift more weight
than when doing Barbell Rows, which