T-Bar Row

Technique

The T-bar row is a bent-over row on a T-bar row station: you stand on the foot platform, hinge forward and pull the loaded lever arm toward your torso by its handles. The fixed pivot and neutral grip make it easier to load heavily than a free barbell row while keeping the weight close to the body, and it builds thickness in the middle and upper back.

Steps

1. Load the lever arm, step onto the foot platform and grip the handles
2. Hinge at the hips to roughly 45 degrees with your arms straight and your back flat
3. Brace your core and pull the handles toward your lower chest, driving the elbows back and squeezing the shoulder blades
4. Lower the weight under control until your arms are straight again without rounding the back

Common mistakes

• Standing more upright with every rep and turning the row into a shrug
• Jerking the weight with the legs and lower back

Variations

• Landmine T-bar row with a barbell and a V-handle
• T-bar row with a wide grip for more upper back

FAQ