One-Arm Bent Over T-Bar Row

Load the Olympic barbell on one side with the desired weight. Make sure the other end stays still, place it in a corner or secure it with something on top. Bend forward, bending at the waist until your upper body is almost parallel to the floor. Bend your knees slightly. Take the bar with one hand just below the discs, with the other hand rest against the knee, as shown in the figure. This will be your starting position. As you exhale, pull the bar towards you, keeping your elbow close to your torso (for maximum efficiency and back loading) until the discs touch your chest. At the end of the movement, tighten your back muscles and stay in this position for a few seconds. Hint: avoid moving the torso, it should remain motionless, only the arm works. While inhaling, slowly lower the bar to the starting position. Tip: Don't let the bar touch the discs on the floor. For the correct range of motion, use small discs. Perform the required number of repetitions, then change hands. Variations: You can also do this exercise using a lower pulley cable.