T-Bar Rows

T-Bar Rows are excellent for targeting the middle back, lats, and rear shoulders. To maximize benefits, maintain a neutral spine and avoid rounding your back, which can lead to injury. Keep your core engaged to stabilize your torso. Avoid using momentum; focus on controlled movements to fully engage the muscles. For beginners, start with lighter weights to master form. Advanced users can increase load or slow the tempo for added intensity. Adjust grip width to target different muscle groups: wider for rear delts and narrower for lats. Always warm up beforehand to prep muscles and joints.