T-Bar Bent-Over Rows & Lat Pulldown Focused Workout
Warm-Up
20-Calorie Row: Moderate pace to activate back and arms.
Dynamic Stretching:
Arm Circles – 10 forward, 10 backward.
Band Pull-Aparts – 15 reps.
Cat-Cow Stretch – 10 reps.
Lat Stretch – Hold each side for 20 seconds.
Main Workout
T-Bar Bent-Over Rows (Landmine)
Sets: 4
Reps: 8-10
Execution:
Use a landmine attachment or barbell anchored in a corner.
Hinge at the hips and grip the bar.
Row the bar towards your chest, squeezing your lats at the top.
Lower with control.
Lat Pulldowns
Sets: 4
Reps: 8-10
Execution:
Use a lat pulldown machine or resistance bands.
Pull the bar to your chest with control, keeping elbows tight.
Focus on a slow eccentric phase to maximize lat engagement.
Single-Arm Landmine Rows
Sets: 3
Reps: 10-12 per arm
Execution:
Stand beside the landmine setup.
Row the bar towards your torso while keeping your core engaged.
Lower under control.
Reverse Grip Lat Pulldowns
Sets: 3
Reps: 10-12
Execution:
Use a supinated (palms up) grip.
Pull the bar to your chest, keeping elbows tucked.
Control the eccentric phase.
Zottman Curls
Sets: 3
Reps: 10-12
Execution:
Curl dumbbells with palms up, then lower slowly with palms down.
Focus on both biceps and forearms.
Seated Cable Rows
Sets: 3
Reps: 10-12
Execution:
Keep an upright posture.
Pull the handle towards your torso, squeezing shoulder blades together.
Control the return.
Finisher: Grip & Core Work
Dead Hangs – 3 sets of max hold
Seated Cable Crunches – 3 sets of 15-20 reps
Farmer’s Carry – 3 rounds, 50 yards heavy load
Cool Down
Child’s Pose – 30 seconds
Lat Stretch – 20 seconds per side
Bicep Stretch – 20 seconds per arm