T-Bar Row
The T-bar row is a standing rowing exercise where you straddle a barbell fixed at one end and pull the loaded end towards your chest. It builds thickness through the lats and upper back, with help from the biceps, traps and rhomboids. It suits beginners who are comfortable hinging forward with a light load, as well as experienced lifters who want a heavy back exercise.
Muscles worked
The T-Bar Row mainly works your lats, with your biceps, traps and rhomboids helping.
Setting up
- Wedge the end of the barbell securely into a corner or a landmine attachment so it cannot slide, and load plates on the free end. Start light, as the weight feels heavier once you are bent over.
- Attach a close-grip or V-handle under the bar, just behind the plates, so you can hold it with both hands.
- Stand over the bar with your feet wide, roughly shoulder-width or slightly more, and a soft bend in your knees. Trainers with a flat, grippy sole help you stay planted.
- Hinge forward from the hips until your torso is roughly 45 degrees to the floor, with a flat back and your eyes on the floor a metre or so ahead. Hold the handle with your arms straight and the weight just off the floor.
How to do the T-Bar Row
- Take a big breath in and brace your trunk as if you were about to be nudged in the stomach, so your back stays flat.
- Lift the weight until your arms are straight, then hold that hinged position. It stays fixed for the whole set.
- Start the pull by drawing your shoulder blades back and down, then drive your elbows past your torso towards your hips.
- Keep pulling until the handle reaches your lower chest or upper stomach, then squeeze your shoulder blades together for a second.
- Lower the weight slowly over two to three seconds until your arms are fully straight again, keeping your torso at the same angle.
- Breathe in and reset your brace before the next rep. At the end of the set, lower the weight to the floor under control.
Form tips
- Think of your hands as hooks and pull with your elbows. Driving them back towards your hips keeps the work in the lats rather than the biceps.
- Pick a torso angle you can hold perfectly still. If your chest rises and falls as you row, the weight is too heavy or your angle is too upright.
- Keep your neck in line with your spine by looking at the floor slightly ahead of you, not up at the mirror.
- Pause for a beat at the top and feel your shoulder blades pinch together. This hits the rhomboids and traps and stops you swinging the weight up.
- Lower the weight for longer than you lift it. The controlled lowering is where much of the benefit comes from.
Common mistakes
Standing up as you pull
Your torso should not rise as the weight moves. Reduce the load and hold the same hinge angle from the first rep to the last.
Rounding the back
Brace before each rep and keep your chest proud, with your eyes on the floor ahead. If your back starts to curl, stop the set and drop the weight.
Using momentum to jerk the weight up
Pull smoothly and pause at the top for a second. If you cannot pause, the weight is too heavy.
Short, half-range reps
Let your arms fully straighten at the bottom and pull until the handle reaches your lower chest. Use a lighter weight if needed to get the full range.
Sets and reps
| Build strength | 4-5 sets of 5-6 reps, with 2-3 minutes rest. Use a weight that is heavy but lets you keep your torso still. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, with 60-90 seconds rest. Pause for a second at the top of each rep. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps, with 45-60 seconds rest, as part of a full-body session. Use a lighter weight and keep the form strict. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
T-Bar Row alternatives
Machine taken, or want some variety? These work the same main muscles.
T-Bar Row FAQs
How do I set up a T-bar row with a normal barbell?
Wedge one end of the bar into a corner, or use a landmine attachment, and load plates on the other end. Straddle the bar, attach a V-handle under it just behind the plates, and hinge forward to row. Check the bar is secure before every set.
What does the T-bar row work?
It mainly works the lats, the large muscles of the back. The biceps, traps and rhomboids help too, especially when you squeeze your shoulder blades together at the top.
How heavy should I go on the T-bar row?
Start with the bar and a small plate and add weight gradually. You should be able to hold your hinge angle and a flat back on every rep, and pause at the top. If you have to jerk or stand up to lift it, reduce the weight.
Track your T-Bar Row progress
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