dumbell or kettlebell T-Bar style row

This exercise hits the middle back muscles very well which are hard to hit with traditional back exercises.   Simply hold a single dumbell  using both hands under plates and position yourself as doing a standing  T-Bar Row . back is halfway between bent over and  vertical.  Contract back muscles as you pull. Back will go through full range contraction  even though the movement is relatively short.

About Rick Lange

My goal is to give out training advice that has helped me tremendously. I am 54 yrs old and have been training almost all my life. Weight training...bodybuilding, and powerlifting have been my focus. I ventured into cycling, road and mountain biking and triathlon for a while. Lost lots of weight in order to make myself competitive. Then decided to come back to my roots....weight training. I have a very athletic background, having participated in football, baseball and track in my school days. I am very proud of my accomplishments racing motocross and jet skiis. Also ejoyed windsurfing , kayaying, water skiing and snow boarding/skiing as well. Rick Lange
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