To perform a T-Bar Row, stand over the bar and position a double-D row handle around the bar, close to the weights. Using your hips and legs, rise to a standing position. Bend your knees slightly and assume a wide stance with your hips back and your chest up. Your arms should be fully extended. Pull the weight to your upper abdomen by retracting your shoulder blades and flexing the elbows. Pause at the top and then slowly lower the bar to the starting position. Do not jerk the weight.

#BPITeamPower athlete, Noel Arevalo shows you how.

The T-Bar Row is part of your Thursday Lower Body Dynamic Effort workout. Do 4 sets of 10 reps.