How to Do the T-Bar Row
The T-bar row has you straddle a bar anchored at one end and row it to your chest, a heavy back builder that hits your lats and upper back. It suits intermediate lifters who want to row more weight than dumbbells allow.
Log every set of your T-Bar Row in Superlift
Muscles worked
Primary
- Lats
Secondary
- Biceps
How to do the T-Bar Row
- 1
Anchor one end of a barbell in a landmine or corner and load the other end.
- 2
Straddle the bar and hinge forward with a flat back and bent knees.
- 3
Grip the handle with both hands.
- 4
Brace your core and pull the bar toward your chest.
- 5
Squeeze your shoulder blades together at the top.
- 6
Lower the bar slowly until your arms are straight.
- 7
Keep your torso at a steady angle.
Form cues to remember
- Hinge, back flat
- Pull elbows toward your hips
- Squeeze at the top
- Keep your torso still
T-Bar Row video tutorial
Common mistakes
Rounding the back
Lower the weight and brace harder before each rep.
Using body English
Hold your torso still and control the lowering.
Pulling with your arms only
Start by pulling your shoulder blades back.
Standing too upright
Hinge forward until your torso is angled about 45 degrees.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 seconds rest |
|---|---|
| Strength | 3–5 sets of 5–8 reps, 2–3 minutes rest |
Holding a hinge under load stresses your lower back. Keep your spine neutral and drop the weight if your back rounds.
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T-Bar Row FAQ
What muscles does the T-bar row work?
It works your lats and upper back, with your biceps and rear delts assisting. Your lower back and hamstrings hold the hinge.
T-bar row vs barbell row?
The T-bar usually has a more fixed path and a neutral grip, while a barbell row gives more freedom. Both build the back.
Can I do a T-bar row without a machine?
Yes, anchor a barbell in a corner or landmine and add a handle. Pad the end so it stays put.
