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Exercise guide
T-Bar Row
A compound row performed straddling a loaded T-bar, building thickness in the lats and rhomboids.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · erector spinae · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Straddle the loaded T-bar with feet shoulder-width apart.
- Hinge at the hips until your torso is around 45 degrees.
- Grip the handles and keep your back flat.
- Pull the bar up toward your chest by driving your elbows back.
- Squeeze your shoulder blades at the top.
- Lower the bar under control and repeat.
Technique cues and common mistakes
- Keep your hips fixed and avoid heaving the torso upright.
- Maintain a soft bend in your knees to protect the lower back.
- Let the weight stretch your lats fully at the bottom.