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Standing T bar row(back exercise):

Back Workout (Standing T-Bar):-

                      This is one of the best exercise for back. Find a suitable machine or take a empty rod and dix it's one end into a corner and the another side of the weight. 
1: Now, stand in such position that the bar come in between your legs. 
2: Hold the handles (if you have machine) or hold the outer end of the bar near outer end (if you fix a rod in corner). 
3: Now, bend on the bar and keep your back straight.
4: Pull the bar until it come in front of your chest. 
5: Hold for a second and then release it to getting start position.

Sets:- 3-5
Reps:- 8-10
Rest:- 60-90 seconds



Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.
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