Back · Upper back · Machine
T-Bar Row
The T-bar row is a bent-over row on a bar fixed at one end, usually with a V-handle. The fixed pivot and the close neutral grip make it easier to load heavy than a barbell row while the back stays in a stable hinge.
How to
Machine- 1 Straddle the bar, chest up, hinge forward.
- 2 Row the handles to the chest.
- 3 Lower slowly to a full arm extension.
Tips
- Use a close handle for the mid-back and a wide one for the upper back.
- Keep the knees soft and the chest proud throughout.
- Stop each rep when the plates touch the chest or the handles reach the ribs.
Common mistakes
- Standing up to finish each rep.
- Letting the lower back round at the bottom.
- Loading big plates that shorten the range.
Muscles worked
Main
- Upper back
- Lats
Also working
- Rear delts
- Biceps
- Lower back
Breathing and bracing
Brace before each rep, breathe out at the top, breathe in on the way down.
Sets and reps
- Strength
- 3–4 sets of 6–8 reps, 2–3 min rest
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
Setup
- 1 Load plates on the free end and set the handle under them.
- 2 Straddle the bar with the feet about hip-width.
- 3 Hinge to about 45°, knees soft, back flat.
- 4 Grip the handles with straight arms.
Technique in detail
- Row the handles toward the chest, elbows close.
- Squeeze the shoulder blades at the top.
- Lower until the arms are straight.
- Keep the torso angle fixed; do not stand up to finish reps.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Chest-supported or free T-bar?
The chest pad takes the lower back out and stops cheating; the free version also trains holding the hinge.
Why use smaller plates?
Big plates hit the chest early and shorten the pull. 10–15 kg plates give a longer range.
Is it the same as a landmine row?
Nearly. The landmine row uses a barbell wedged in a corner or a landmine base; the T-bar row is a dedicated machine.
Log it in Volu(me)
Add T-Bar Row to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.