295 kcal
T-Bar Row, Cable Machine, Barbell, Resistance Band, Dumbbell
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Upper Back, Lats, Chest, Front Delts, Triceps, Biceps
10 min
A classic bent-over rowing movement using a T-bar row station to build upper-back thickness by pulling the handle toward your lower ribs while keeping a braced, neutral spine.
Step 1
Set your feet about shoulder-width and hinge at the hips until your torso is angled forward, keeping your spine long and your abs tight. Grab the T-bar handle with both hands and let your arms hang straight under your shoulders. Keep your chest proud and your shoulders down away from your ears.
Step 2
Pull the handle toward your lower ribs until your elbows pass your torso and your shoulder blades squeeze together. Keep your hips back and your torso angle steady—don’t jerk or stand up to move the weight. Pause briefly with your upper back tight and your wrists straight.
Step 3
Lower the handle in a controlled way until your arms are straight again and your shoulders reach forward slightly. Keep your back flat and your core braced as the weight descends. Reset your breath and repeat the next rep with the same torso angle.
