# T-Bar Row

URL: https://heatsy.app/ex/t-bar-row

Also known as: Tbar Row, T Bar Row, T-Bar Machine Row, T-Bar Rows, T Bar Row Machine

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](https://heatsy.app/ex/landmine-t-bar-row)
- [Barbell Row](https://heatsy.app/ex/barbell-row)