T-Bar Row

T-Bar Row · Intermediate · Lats, Mid-Back (Rhomboids), Traps

A row exercise where you hinge your torso and pull weight with a V-handle, effective for building thickness in the mid-back.

Intermediate · Recommended Sets: 3-4 sets x 10-12 reps · Lats, Mid-Back (Rhomboids), Traps

T-Bar Row — Points to Check Today

  • Keep your back straight (neutral) — A rounded lower back carries a high risk of injury. (Greedily loading up and rounding the back to pull)
  • Pull with your back, not your arms — Focus on the feeling of retracting your shoulder blades to pull. (Pulling with the arms (biceps) only so the back tension is weak)
  • Maintain your torso angle — Standing your torso up as you pull turns it into momentum. (Raising the torso as you pull to add momentum)

T-Bar Row — How to Do It / If You're New

  1. Position the bar between your legs, plant your feet, and grab the V-handle (or grips).
  2. Push your hips back and hinge your torso to about 45 degrees, keeping your back straight.
  3. Drive your elbows back and retract your shoulder blades to pull the weight toward your navel.
  4. Squeeze your back at the end, then lower slowly and extend your arms, and repeat.

Recommended Exercises / Stretches