The T bar Rows is an excellent back exercise. But it must be handled with caution because as much as it is beneficial, it is dangerous for your waist. So, the first thing you need to consider when grabbing the bar is safety.
It is called T bar rows because you simulate a rowing movement with a bar. The T stands for the shape of the workout machine. You place the weights in front of the T Bar and then stand on top of it with each leg on either side of the bar. Now, safety precautions: bend down to grab the bar with straight back (chest forward). Bend the knees slightly and never straighten them fully. They are those that regulate waist safety.
When you grab the bar, lift it only by the assistance of the legs. Once you are in initial position for the rows (body position in between standing up and static t bar position on the ground). Use only your arms to row the bar towards your chest. Once you finish the set, lower the bar by bending the knees.
Since this is an exercise with small margin for error, start with low difficulty and increase about 5 kg per set ass you progress further. Do only 3 sets with 8 repetitions per set. You don’t have to do this exercise every time you have back on the schedule. Skip the exercise from time to time.
This is quite an effective back exercise. It gives power to the back muscles keeping it straight all the time.
Double Train Body and Mind warning: BE VARY CAUTIOS WITH THE EXERCISE!