T-Bar Row

Muscles Worked

Instructions

1. Position yourself over the T-bar with your feet on either side, knees slightly bent and torso hinged forward at about 45 degrees.
2. Grip the handles with both hands, arms fully extended, and brace your core.
3. Pull the weight toward your chest by driving your elbows back and squeezing your shoulder blades together.
4. Pause briefly at the top of the movement for a full contraction.
5. Lower the weight back down in a controlled manner without letting your back round.

Instrucciones(ES)

1. Colócate sobre la barra T con los pies a cada lado, rodillas ligeramente flexionadas y el torso inclinado a unos 45 grados.
2. Agarra las asas con ambas manos, brazos extendidos, y activa el core.
3. Tira del peso hacia el pecho llevando los codos hacia atrás y apretando las escápulas.
4. Haz una breve pausa arriba para una contracción completa.
5. Baja el peso de forma controlada sin dejar que la espalda se redondee.

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