T-Bar Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• T-Bar Row Station

Technique

1. Stand on the T-bar row platform and hinge forward with a flat back, holding the handle with both hands.
2. Bend your knees slightly and keep your chest up with arms extended.
3. Row the handle toward your lower chest, driving the elbows back.
4. Lower under control and keep the torso angle fixed.

Cues

• Hold the torso angle still.
• Squeeze the shoulder blades together.
• Keep the neck long.

Common mistakes

• Rounding the lower back.
• Using the hips to throw the weight.
• Half-range reps.
• Standing up as the set gets harder.

Alternatives

• Landmine T-Bar Row
• Barbell Row