I started getting back into more free weights heavy compound lifts and one of the items is T-bar rows. I just did 4 and a half plates, lower back felt great. not gonna push it, but the fusion rocks and the muscles are strong. hope to thicken my back up. Also hoping to thicken my chest up again, do all heavy dumbell work and cables. No machines.
It is interesting to note that if we did just chest back and legs all other body parts would follow by default.