Thrust T-rod with both hands in the slopes

Contents

Load an Olympic barbell with one hand the desired weight. Make sure that its other end will remain stationary, place it in a corner or fix something from the top.
Lean forward, bending at the waist until your upper body will be almost parallel to the floor, as shown in the figure. Slightly bend your knees.
Grab the neck with both hands directly under the disks. This will be your initial position.
On the exhale, pull the rod on itself, keeping the elbows close to the torso (in order to achieve maximum efficiency and load for the back) until the wheels will not touch your chest. At the end of the movement, squeeze the back muscles and hold this position for a few seconds. Tip: avoid movement of the trunk, it must remain stationary, working only the hands.
On the inhale slowly lower the barbell to the starting position. Tip: do not let the rod touch the discs floor. For the proper amplitude of motion, use small discs.
Complete the required number of repetitions.

Variations: you can also perform this exercise using a rope bottom block or the simulator with a T-post.

T-bar exercises for back exercises with barbell