T-Bar Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Straddle the barbell, place the feet shoulder-width apart, and bend the knees slightly to establish a stable stance.
• Hinge forward at the hips until the torso is at roughly a 45-degree angle, keeping the spine completely neutral.
• Pull the handle or bar toward the lower chest, driving the elbows up and back while squeezing the shoulder blades together.
• Lower the weight slowly to the starting position, letting the shoulder blades spread apart without rounding the back.

Common mistakes

• Standing up too straight during the lift, which shifts the emphasis from the back to the upper traps.
• Yanking the weight up using hip extension and momentum instead of controlled back contraction.
• Letting the lower back round at the bottom of the movement, increasing the risk of spinal strain.

Frequently asked questions

Should I use small or large weight plates for the T-Bar Row?

Using smaller plates (like 25lb/10kg plates) allows for a greater range of motion because larger plates hit the chest sooner.

What is the difference between using a wide or close grip on the T-Bar Row?

A close grip targets the lats and inner back more, while a wider grip emphasizes the upper back, rear delts, and traps.

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