How to do: T-Bar Row with Handle

Middle Backbeginnerbarbell

T-Bar Row with Handle — starting position — Start position

T-Bar Row with Handle — finishing position — Finish position

Step-by-step instructions

1Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
3Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
4Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
5After a brief pause, return to the starting position.

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More Middle Back exercises

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Photos & base instructions from the open-source Free Exercise DB (public domain).