T-Bar Rows

T-bar rows are usually performed at machines in the gym but you can easily recreate this movement in your own home simply by using a barbell. Position one end of the barbell in the corner of a room and put something heavy, such as a dumbbell, on top. You can also put a towel or pillow in the corner to protect the wall. Add some weight onto the other end of the barbell and place a close-grip or double stirrup handle right below the weight. If you don't have one of these handles, you can also wrap a towel around the bar and grab each end. Stand with your legs on either side of the bar and lean over it at about a 45 degree angle or slightly higher. With your legs flexed and your back straight, pull the bar up towards your chest.


Raise the bar up until the weights are touching your mid-chest, then return to the starting position.

Tips

* This exercise develops the latissimus dorsi, teres major, trapezius, rhomboids, and biceps.
* This movement is similar to barbell rows however it does not require as much focus on positioning. As a result, beginners should first become familiar with the motion of this exercise before moving on to barbell rows.
* Some machines in the gym offer the use of an abdominal support pad. You can recreate this type of machine by placing an incline bench over the bar. Performing the exercise like this will virtually eliminate the need to focus on positioning at all, however at the same time, the amount of weight that you can lift will be severely limited. The reason for this is that the rib cage will push against the support pad or incline bench if you try to lift significant poundages, making it nearly impossible to breathe properly as you perform the movement.


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