Strength exercise

T-Bar Row

How to do it

Straddle the bar with feet hip width apart and hinge forward from the hips until the torso sits at roughly a 45 degree angle.
Grip the handles with a neutral grip and let the arms hang fully extended, keeping a flat back and a slight bend in the knees.
Pull the handles up toward the lower ribcage, driving the elbows straight back to lead with the back and biceps.
Squeeze the shoulder blades together at the top of the pull for a brief pause.
Lower the weight back down over a 3 count until the arms are fully extended again.
Keep the torso angle fixed throughout instead of using the hips to heave the weight up.

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises