Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major
Stand over a t-bar with a wide stance and knees slightly bent.
Keeping your torso upright and back straight, bend down, grasp the handles with either a wide or a shoulder-width grip, and pull the bar off the floor a little. Your back should be straight and almost horizontal, and your arms should be almost fully extended.
Exhale as you pull the t-bar up to your abdomen.
Hold for a count of two.
Inhale as you return the t-bar to the starting position.
Comments and tips
Pull with your back muscles, not your biceps.
Keep your back straight and close to horizontal.
Start light to give your lower back time to adapt.
If your gym doesn’t have a t-bar lever/machine, you can use a barbell. Just position one end of the barbell into a corner to keep it from moving, load the other end with plates, wrap a double row bar around the barbell, and you’re ready to go.
Unlike what most people think, in rowing actions such as the t-bar row, your biceps act neither as targets nor synergists, only dynamic stabilizers.