T-Bar Row
Stand over the T-bar, hinge at the hips; back neutral, chest up. Pull the handle to lower chest with elbows close; squeeze lats and rhomboids, then lower under control. Builds back strength targeting lats, rhomboids, and rear delts.
Updated
Primary muscles: Lats, Upper Back, Rhomboids. Supporting muscles: Biceps, Rear Delts, Lower Back. Equipment: T-bar, Barbell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set your stance with soft knees and a neutral spine.
- Brace the core and let the shoulders reach forward without rounding the low back.
- Pull the handle or bar toward the lower ribs by driving the elbow back.
- Pause briefly with the scapula pulled back.
- Lower under control until the arm or arms are long again.
- Keep the torso quiet while the shoulder blade moves around the rib cage.
Watch for
- Shrugging the shoulder toward the ear.
- Jerking the torso to start the pull.
- Letting the low back round under load.
Breathing
Exhale as you row, inhale as you reach forward under control.
Tip
Think elbow to hip if you want more lat, and elbow out slightly for more upper back.
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