T-Bar Row
Back
Weight & Reps
Barbell
The T-bar row uses a landmine or dedicated machine to target the mid-back with heavy loads. The neutral or semi-pronated grip makes it easier on the wrists than barbell rows.
How to Do T-Bar Row
- Straddle the bar or machine with feet shoulder-width apart and hinge forward
- Grip the handles with a neutral or close grip and keep your chest up
- Pull the weight into your chest, driving elbows back and squeezing the mid-back
- Lower under control until arms are fully extended for a complete lat stretch
Form Cues
- Straddle the bar or machine with feet shoulder-width apart and hinge forward
- Grip the handles with a neutral or close grip and keep your chest up
- Pull the weight into your chest, driving elbows back and squeezing the mid-back
- Lower under control until arms are fully extended for a complete lat stretch
Common Mistakes to Avoid
- Standing too upright and using trap momentum instead of rowing with the lats
- Loading too many plates so they hit your chest before you get a full contraction
- Jerking the weight up with lower back extension instead of a controlled pull
Muscles Worked
Primary
Latissimus Dorsi
Rhomboids
Trapezius (Middle)
Secondary
Biceps Brachii
Rear Deltoid
Erector Spinae
Teres Major
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the T-bar row work?
The T-bar row primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with secondary work from the biceps, rear deltoids, teres major, and erector spinae.
How much should a beginner T-bar row?
Beginners typically start with 25-45 lbs (11-20 kg) on the T-bar. The close grip and body position make it feel different from barbell rows, so start light and find your groove.
T-bar row vs barbell row — which is better?
T-bar rows use a neutral grip that's easier on the wrists and allow a close-grip focus on mid-back thickness. Barbell rows offer a wider grip option and more overall back width. Both are excellent — use them in different phases of your program.
Watch Form Guide on YouTube
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