T bar row with dumbbells: Also known as dumbbell rows, this exercise allows you to work on the same muscle groups as in the traditional barbell T bar row exercise. To do the T bar row with dumbbells, bend one knee on the bench while positioning the other leg firmly on the ground. Grab the dumbbell and drive it up through your elbow behind you.

Hold a dumbbell in one hand. Place your opposite knee and hand on a weight bench for support. Maintain a neutral spine and pull the weight toward your hip. Squeeze your back muscles at the top, then lower the dumbbell until your arm is fully extended. Repeat for the desired number of reps on both arms.