Flex Australia – June-July 2017

32 FLEX | JUNE – JULY 2017

1ST SET T

RIGUPTHISEXERCISEFORATHICKERBACK.

T-BAR ROW

Chin-ups and lat pulldowns
will make your lats wider, but
if you want a thick, densely-
muscledback,youneedtodo
rows. The T-bar row allows
youtouseaneutralgrip—palms
facing each other — which is
the biomechanically strongest
position to pull from. This
givesT-barsanadvantage

over bentover rows, where

thepalmsareturneddown.

Because you can use both

hands, you can load more

weight, and that gives the T-bar

an edge over dumbbell rows,

too. The only catch is that many

gymsdon’thaveaT-barrow

station. See sidebar for how

you can create your own.

QUICK TIPS

When to do

Early in your

workout or

paired with a

chest exercis

like the benc

press

Where it hit

Middle back,

rear delts, tra

How much

to do

Three to six s

of 5–10 reps

KEVIN HORTON

LD SCHOOL

our gym doesn’t

ve a T-bar station,

old school like

nnie Coleman

ove) so you can

all the benefits

his bread-and-

butter move

SET UP

1 lacetheendofanP

empty barbell into the

corner of a room.

Rest a heavy dumbbell

or some weight plates

on it to hold it down.

2 Load the opposite

endofthebarwith

plates and straddle it.

3 Bendoveratthehips

until your torso is at

about a 45-degree angle

to the floor with arms

extended. Hook a V-grip

handle (the kind you see

atacablestation)under

the bar and hold with

both hands.

DO IT

Keeping your lower

backin its natural arch,

squeeze your shoulder

blades together and pull

the bar until the plates

touch your chest.

BY SEAN HYSON

OL

Ifyo

hav

goo

Ron

(abo

get

oft

THE MOVE

S

oit

a

se

h

ts

aps

sets