T-bar rows

Instructions

Load a long barbell on one side only. Block the unloaded side against a wall (or a structure) on the floor.
Take a barbell with both hands with a neutral grip. Slightly bend your knees and lean your torso forward until it is almost parallel to the floor (keeping your back straight) with your buttocks slightly backward and your head up. Your arms are vertical, almost straight.
Slowly raise the barbell to your torso (or until a weight plate touches you) by flexing your elbows and retracting your shoulder blades. Your elbows should stay close to your body.
Hold this position for one second and then slowly return to the start position.