T-Bar Row
- Pro
- Intermediate
- Gym
The T-bar row has you straddle a weighted bar, chest either supported on a pad or hinged forward, and pull the handles to your chest with your elbows driving back. It builds the lats, upper back and biceps through a heavy horizontal pull. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Straddle the bar with your chest on the pad or hinged over it.
- Grip the handles with straight arms.
- Pull the bar to your chest, elbows driving back.
- Squeeze your back, then lower slowly.
Form cues
- Exhale sharply as you pull the bar in.
- Feel the pull through your back, not your arms.
- Keep your hips still instead of swinging for momentum.
Common mistakes
- Body swings to heave the weight up. Keep your hips still and pull with your back.
- Elbows flare out wide instead of driving back. Drive your elbows straight back past your ribs.
- The bar drops fast at the bottom. Lower the bar slowly under control.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon