T-Bar Row tutorial
The T-bar row pulls one end of a barbell or a T-bar machine toward the chest from a hinged position, building thickness in the mid-back, lats and traps. Its fixed path allows heavy loading, making it very effective for intermediate lifters.
How to perform
- Straddle the bar or stand on the machine with feet shoulder-width apart.
- Hinge forward at the hips with soft knees until your torso is at about 45 degrees.
- Grip the handle and keep your back flat and chest open.
- Drive your elbows back to pull the handle toward your upper abs and lower chest.
- Squeeze your shoulder blades together and pause at the top.
- Lower the weight under control until your arms are straight and your back stretches.
Breathing: Exhale as you pull and inhale as you lower.
Key tips
- Keep your torso angle fixed through the set.
- Think of your hands as hooks and pull with your elbows.
- Look at the floor a little ahead to keep the neck neutral.
Common mistakes
- Rounding the back while hinged.
- Standing up and using the lower back to heave the weight.
- A short range without squeezing the shoulder blades.
Safety: People with back pain should use a chest-supported T-bar machine or seated cable rows.
BackPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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