T-bar row
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Upper back · Rhomboids
- Medium load
- Lats
- Low load
- Biceps, Delts · Rear, and Lower back
Primary muscles
Secondary muscles
How to do it
Straddle the bar or set up on the chest pad, hinge from the hips with the chest up, and take a neutral grip. Row by driving the elbows past the ribs, squeeze the mid-back, and lower to a full stretch under control. Keep the spine neutral and the hips hinged; rounding the back to squeeze out extra reps is the main risk.
Form cues
- Chest up, hinge from the hips
- Drive the elbows past the ribs
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.