Bent Over Two-Arm Long Barbell / T-Bar Rows
- Set up an Olympic (long) barbell with weight plates on one end only.
- Put the other end of the bar against a wall or something heavy so it can’t slide backwards.
- Straddle the bar with your knees slightly bent.
- Bend forward at the waist until your torso is nearly parallel to the floor.
- 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.
- Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest.
- Hold and squeeze your back muscles.
- Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so.
- Keep the bar from touching the floor.
- pause then repeat.
This exercise can be performed using a cable station's low pulley or T-bar row machine. You can use a stirrup or double handle cable attachment to lift the weight by looping it under the end of the bar.
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. Inchworms / walkouts, standing two-armed bent over dumbbell rows and sled pulls 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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