T-Bar Row.

Make every rep count.

1. 01

   Stand straddling the bar with it centered between your feet, then attach and grip the V-handle securely.

2. 02

   Brace your core, soften your knees, and hinge at the hips until your torso is about parallel to the floor (or slightly higher). Keep a neutral spine and your chest proud.

3. 03

   Start the pull by squeezing your shoulder blades back and down, then drive your elbows behind you (avoid shrugging).

4. 04

   Row the handle toward your torso until the plates lightly touch your chest/upper abdomen.

5. 05

   Pause briefly, then lower slowly to full arm extension without rounding your back or using momentum.

6. 06

   Repeat for the target reps, keeping your hips and torso stable throughout.