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T Bar Row - Phase 4
T-Bar Row - Phase 4 - Hypertrophy Phase 2 - Day 2: Instead of the dumbbell row used in Hypertrophy Phase 1, we'll be using the T-Bar Row in this phase. You can usually use more weight with this exercise, but it is potentially dangerous so it's essential that it's done correctly. Maintain a close grip, bending the knees with a flat lower back & with your chest & chin up slightly. Use good form on this exercise & control the weight, squeezing & retracting the scapula at the top of the exercise before lowering the weight back down slowly. The T-Bar row will work the lats, the erector spinae, the rhomboids & the mid traps. In Hypertrophy Phase 2, aim for 3 sets of 12, 10 & then 8 reps, however, if you find you can't keep good technique by training heavy & with low reps, increase the rep range. Don'ts - Do not arch the lower back or bring your head forward. Just using the biceps & not getting good scapula retraction due to using too heavy a weight is also not advised. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder
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