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T-Bar Row

  • Upper Back
  • Lats
  • Biceps
  • Lower Back
  • Shoulders

EquipmentBarbell

Front
Back
Main muscleAlso working

New to this

Your first t-bar row

Three things to know before your first set of the t-bar row.

What weight should I start with on the t-bar row?

Start with one 25 lb or 10 kg plate on the bar. The bar itself adds some weight, and holding the hinge is harder than it looks.

Aim for sets of 8 to 12. If your back starts to round or you have to stand up to finish a rep, drop a plate.

What usually goes wrong on the t-bar row?

Hinge from your hips with a flat back and stay at that angle for the whole set. Standing taller as you tire turns the row into a shrug.

Pull with your elbows close to your body and stop when the plates reach your chest.

The most common mistake is jerking the weight up with your hips. Use a load you can pause at the top.

If there's no landmine

A bent over barbell row trains the same muscles with a free bar. The lying T-bar row machine supports your chest, which takes your lower back out of it.

Updated

How to do it

  1. Wedge one end of a barbell into a corner or landmine base and load plates on the other end. Straddle the bar facing the plates.

  2. Hook a V-handle under the bar just behind the plates, or hold the bar itself with both hands.

  3. Hinge at your hips until your torso is about 45 degrees, with your back flat and knees slightly bent. This will be your starting position.

  4. Row the plates toward your chest, keeping your elbows close, and squeeze your shoulder blades together at the top.

  5. Lower the weight until your arms are straight without letting your back round.

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