About this exercise
A compound pulling exercise that builds thickness and strength in the middle back and lats. The supported position lets you move heavy loads while engaging the rear delts and core.
T-bar row
Step by step instructions, muscle activation and variants for the T-bar row.
MediumMiddle back
How to Perform
- Straddle the T-bar with your feet shoulder-width apart and knees slightly bent
- Hinge forward at the hips, keeping your back flat and chest up
- Grasp the handles with both hands and lift the bar slightly off the rest
- Pull the weight toward your torso by driving your elbows back
- Squeeze your shoulder blades together at the top
- Lower the weight under control until your arms are fully extended
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle back
Secondary
CoreRear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the T-bar row
The T-bar row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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