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| Muscles worked:
| | Upper Back and Lower Lats. (Latisimus Dorsi)
| | Instructions:
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- Straddle a T-bar rowing machine or bar with your feet firmly on the ground.
- Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched.
- If using a T-bar machine as in this video, allow your upper body to rest on the incline bench. If using a barbell with T-bar attachment instead of a machine, bend your legs and keep your upper body as straight as possible, but bend over at the waist.
- Lift the bar up toward your body with your back by squeezing your shoulder blades together.
- Bring the weight up as high as you can, or until it touches your lower chest.
- Your elbows should be pointing up and slightly out as you lift.
- Return to the starting position in a slow, controlled manner.
| | Don'ts:
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- Don't swing or rock to gain momentum. And don't stand up with legs or move the positioning of your back in effort to lift the weight.
- Don't let the weight fall down, lower it slowly resisting the weight.
| | Alternate exercises:
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| | Note:
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- Don't use barbell plates larger than 25 lbs. The 35 and 45 lb. plates will restrict your range of motion.
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