V Handle Rows
Description
All you need to perform this exercise is a barbell and a V-handle attachment.. Oh, and weights of course. The minimal equipment requirement makes T-bar rows great for home-based programs. It’s a compound movement so it’s great for both fat burning and adding lean muscle. The only downside to the exercise is that beginners may find it difficult to properly execute.
Video
Execution
- Place one end of an Olympic bar in a secure area to prevent side to side movement. Example: in a corner between the walls.
- Position the bar between your legs and place the V-shaped attachment around the bar. Slightly bend your knees, bend over at the hips and keep your back flat.
- Exhale, retract shoulder blades and pull hands in towards your stomach region until the weight gently touches the chest.
- Inhale and allow arms to move back into extension at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be done by using one arm at a time. For this variation, you’ll need to stand with both feet on either side of the bar.
Bent Over Dumbbell Laterals
Description
The bent over dumbbell lateral exercise is classed as an isolation movement and is typically completed nearing the final stages of a back or shoulder workout. However, from my personal experiences, performing bend over dumbbell laterals immediately prior to moving to a row type exercise is a great way to pre-exhaust the muscles of the upper back before drawing assistance from the biceps. For spinal safety reasons, it is important not to allow any curvature within the spine and your body should be positioned almost parallel with the ground.
Execution
- Grasp an appropriately weighted dumbbell in each hand using a neutral grip, slightly bend knees, push buttocks out and while keeping back flat, bend over at the hip until your torso is almost parallel with the floor.
- Exhale, retract shoulder blades and while keeping the elbows slightly bent, pull arms apart until they reach torso height. The dumbbells should be drawn back to a position in line with the buttocks when viewed from the side.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
This movement may also be performed while lying prone on a bench with a slight incline. This may be a more practical alternative for trainees who struggle with the positioning while performing the above method due to a lack of body awareness.