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Kind of a newbie question, and I tried to do a search, but not sure about this one!

I am following a 4-day split and on my BACK day, there is the T-Bar Row... my gym does not seem to have the T-Bar machine and my attempts at using a barbell to replicate the machine have been.... underwhelming.

Can someone tell me a not-too-exotic move that I can use in place of the T-Bar Row? I am already doing:

- close grip pulldown
- bent over row
- standing wide row
- self row (like the inverted push up thing... HATE THIS ONE, hehe...)

Thanks again!

One-arm dumbbell rows. Same motion as T-bar, but you do it with one knee on a bench. Plus, no lower back strain.

And... a better stretch...

Never forget...a stretched muscle can be up to 30% larger than a non-stretched one. Independent movement have the added value of additional stretching.

Thanks guys... I am incorporating that move into today's work-out!

Old school tip: Take a natural 45 lbs weight bar - ad a 45 lbs weight at the end (to anchor it down), then add the desired weight ya wanna lift at the front of the bar, take a "triangle" grip you use on cables - put it underneath bar as a way to lift it up (near the weight in 'front') Use same posture as you would on a T-BAR (legs bent, ass/hips pushed out, Back straight & chest out) & go at it!

aroydee saidThanks guys... I am incorporating that move into today's work-out!

Cool! Go slow and smooth, contract your muscles hard on the top of the lift for a second, then lower slowly.

Try this. Find an incline bench and put it in the same angle as tho u were gonna do incline dumbell presses - maybe one notch lower depending on the bench. Lay down, FACING the bench with your head clearing the top, holding relatively light dumbells in each hand. Spread your feet with a slight bend at the knee, anchor you feet on the floor so u will not slip down - on the ball of your foot. Keeping your elbows out, pull the dumbells towards you so that u are able to get max contraction in the back. This also works great for close grip rows keeping your elbows in. Hope this helps.

Peace!

My favorite substitution is to use unilateral style training on the Seated Row... just hook up a single-handed grip and work one lat at a time.

It's refreshing because it's not the same few exercises you always do... plus, people watch you and wonder if they should try that for their next lift. hah