The T-bar row uses a barbell anchored at one end, often in a landmine holder, with a V-handle or close-grip attachment. You hinge forward and pull the loaded end toward the chest, which allows a heavy, stable pull that builds a thick mid-back. The neutral grip is often more comfortable on the shoulders than a straight bar.
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4
Sets
10
Reps
Barbell
Equipment
8.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Back
➕
Secondary
Biceps
📋 How To Perform T-Bar Row
1
Straddle the T-bar, hinge forward at the hips, back flat.
2
Grip the handles, arms extended, chest up.
3
Pull the weight up toward your chest/upper abs, elbows driving back.
4
Squeeze your back at the top of the movement.
5
Lower under control without rounding your lower back.
💡 Benefits of T-Bar Row
Builds back thickness in the lats, rhomboids and mid-traps with heavy loads, and the neutral grip is gentler on the shoulders and wrists. It is also a good way to overload the back without the grip being the limiting factor.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 8 to 12 reps with a weight that lets you keep the spine neutral. Use straps if grip limits you, and consider a chest-supported T-bar row if your lower back tires first.
⚠️ Common Mistakes to Avoid
Standing too upright so the movement becomes a shrug
Pulling with the arms alone instead of driving the elbows back
Rounding the spine under heavy loads
✅ Pro Tips
Keep the chest up and the spine neutral as you pull
Pull toward the lower chest and squeeze the shoulder blades together
🛡️ Safety Notes
The hinged position stresses the lower back, so use a chest-supported version if you tire out. Stop the set when your form breaks down and avoid jerking the weight up.
🔁 Progressions & Regressions
Make it harderslower lowering or heavier loads.
Make it easierchest-supported row machine or lighter dumbbell rows.
It allows heavier loads with a neutral grip and is often easier on the shoulders, but both are excellent back builders and train slightly different angles.
What handle should I use?
A V-handle or close-grip handle suits most people and keeps the elbows close to the body.
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