With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Chinups and lat pulldowns will make your lats wider, but if you want a thick, densely-muscled back, you need to do rows. The T-bar row allows you to use a neutral grip—palms facing each other—which is the biomechanically strongest position to pull from. This gives T-bars an advantage over bentover rows, where the palms are turned down. Because you can use both hands, you can load more weight, and that gives the T-bar an edge over dumbbell rows, too. The only catch is that many gyms don’t have a T-bar row station. See sidebar for how you can create your own.
If your gym doesn’t have a T-bar station, go old school like Ronnie Coleman (above) so you can get all the benefits of this bread-and-butter move.
Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.