3. Exercises for Building Lean Muscle : T-bar Rows
These are similar to bent over rows, and while the posture is identical, the difference is in the grip. T-bar rows demand a semi-supinated grip with your palms pointed towards each other, which will let you lift more weight, which in turn, will help you pack on even more lean muscle on your frame. To improve the effects of T-bar rows, pause when you get to the top of the movement and your lats and rhomboids will be under greater intensity while contracted.