T-Bar Row
Overview
How to do it
- 1
Set up the Equipment
Load the T-Bar Row machine with the right amount of weight. If you do not have a T-Bar Row machine, use a barbell with a landmine attachment instead.
- 2
Position Yourself
Hinge at the hips, keep your back straight, and reach down to take the V-bar handles with a neutral grip (palms facing each other).
- 3
Lift the Weight
Raise the weight off the floor and allow it to hang in front of your body. This is the starting position.
- 4
Engage Your Back Muscles
Pull the weight slowly toward your chest by squeezing your back muscles and retracting your shoulder blades. Keep your elbows close to your body and your forearms parallel to the ground.
- 5
Hold the Contraction
Pause for one to two seconds, then lower the weight slowly back to the starting position.
- 6
Repeat
Finish the planned number of repetitions, then rest and perform more sets if needed.
Form tips & common mistakes
Maintain a straight back for the entire exercise to reduce injury risk and help maximize muscle activation.
Choose a load that challenges you but still lets you keep proper form and technique.
Do not use momentum to move the weight. Let your back muscles drive the pull toward your chest.
Inhale as you lower the weight and exhale as you lift it.
Change your grip to emphasize different areas of your back. Use an overhand grip, underhand grip, or neutral grip.
Muscles worked
Latissimus Dorsi
Levator Scapulae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachialis، Pectoralis Major، Sternal، Brachioradialis
Biceps Brachii، Triceps، Long Head
Erector Spinae، Hamstrings، Gluteus Maximus، Adductor Magnus، Quadriceps
Rectus Abdominis، Obliques
Alternatives & variations
Unilateral Lat Stretch on the Wall
Band Assisted Muscle-Up
Bent Over Dumbbell Row
Reverse Lat-Pulldown
Dead Hang
