T-Bar Row
A heavy bent-over row on a bar fixed at one end, so the weight moves in a steady arc and is easy to load up.
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Muscles worked
Target
Also works
- Equipment
- Barbell, Landmine or T-bar row station, V-handle
- Level
- Intermediate
- Tempo
- Lift 1 s · Lower 2 s
How to do the t-bar row
- 1Straddle the bar with the plates in front of you and a V-handle under the bar, near the plates.
- 2Hinge at the hips with soft knees until your torso is about 45° to the floor, back flat.
- 3Grip the handle and pull it toward your lower chest, driving the elbows back.
- 4Lower until your arms are straight, keeping the hinge.
When to pick it: Pick it for heavy, easy-to-load back work: the fixed arc and close grip let you focus on pulling instead of balancing the bar. It also makes a good change from barbell rows.
Form cues
- Chest proud, back flat
- Elbows back past the torso
- Hips stay where they are
Common mistakes
- Standing up taller with every rep
- Rounding the lower back
- Yanking the weight with a hip thrust
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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