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Bent Over Two-Arm Long Barbell / T-Bar Rows

Bent Over Two-Arm Long Barbell / T-Bar Rows
Equipment required
Primary muscle group(s)
Muscle Groups
  1. Set up an Olympic (long) barbell with weight plates on one end only.
  2. Put the other end of the bar against a wall or something heavy so it can’t slide backwards.
  3. Straddle the bar with your knees slightly bent.
  4. Bend forward at the waist until your torso is nearly parallel to the floor.
  5. Grip the bar close to the weight plates with both hands, using a neutral grip. One hand in front  the other. This is the start position.
  6. Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest.
  7. Hold and squeeze your back muscles.
  8. Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so.
  9. Keep the bar from touching the floor.
  10. pause then repeat.
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Related exercises to discover

Bent over two-arm long barbell / t-bar rows is a gym work out exercise that targets lower back and middle back / lats and also involves abs and biceps and forearms and upper back & lower traps. Refer to the illustration and instructions above for how to perform this exercise correctly. Renegade / alternating plank / commando rows, foam roller lower back stretch and bent over two-arm long barbell / t-bar rows are related exercise that target the same muscle groups as bent over two-arm long barbell / t-bar rows. Visit our directory for more exercises.
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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
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