T Bar Rows

This exercise can be done on a plate-loaded machine or on the ground with a barbell fixed into a 90 degree corner. Grip width determines the muscles prioritized in the upper back (close grip = middle back , wide grip = outside of lats). Make sure to keep upper torso parallel to the ground with lower back arched and abs drawn in when doing this exercise. Each repetition should touch bar to bottom of your chest and should finish with arms fully extended. Try to keep your body's weight back on your heels to activate the hamstring muscles which will help to support the lower back.