Bent-Over Two-Arm Long Bar Row Between the legs

a.k.a. T-Bar Row

Differentiation: Mechanics

This variation of a long bar row is unique from other Long Bar exercises. Here is how: you hold the bar with both hands between your legs. This position allows you to use both sides of your lats | and rhomboids to lift the bar. Using both arms increases the amount of weight you can lift. Using heavier weight strengthens your lats overall. You also work both sides of your lats simultaneously when you lift the Olympic bar using both arms.

Starting Position

To get into starting position, do this...

1) Locate a landmine.

2) Obtain an Olympic bar.

3) Insert the end of the Olympic bar into a landmine or in the corner of a room to keep it stable.

4) Load the plate onto the other end of the bar.

5) Straddle the bar.

6) Place your feet about hip-width apart for stability.

7) Bend your knees so your legs form a 60-degree angle.

8) Grasp the bar below the plate

9) ...with your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your elbows in, exhale while pulling the bar up,

3) ...until the plate touches your upper chest.

4) This is the ending position.

5) Squeeze your back muscles and hold the bar for a count of one second when it touches your chest.

6) Inhale while slowly lowering the bar back to starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to alternate your hand placement - one on top and one on bottom - to effectively target the entire back.

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your knees slightly bent.

Your torso and thighs should form a 90-degree angle.

Keep your upper body stationary.

Keep your upper arms as close to your body as possible.

Gear Advice

To perform this exercise, you will need a landmine to hold the bar. Few gyms offer these, so we have listed a link below to a Heavy Duty Landmine made by Total Body Crossfit - which you can order from Amazon dot com. You take this with you to the gym or also invest in buying an Olympic Bar - so you can perform this exercise at home. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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