T-bar Row
The T-bar row targets the mid back, trapezius and rhomboids with a close grip and unique pulling angle.
Updated
T-bar Row
The T-bar row targets the mid back, trapezius and rhomboids with a close grip and unique pulling angle.
Muscles Involved
- Mid back: rhomboids and mid trapezius
- Latissimus dorsi: assists the pull
- Biceps: elbow flexors
- Erector spinae: stabilize the trunk
Step-by-Step Instructions
Step 1 — Position
Straddle the bar, close grip with V-handle. Torso at 45°, back straight.
Step 2 — Pull
Pull toward the chest while squeezing the scapulae.
Step 3 — Contraction
Squeeze the mid back, hold 1 second.
Step 4 — Descent
Lower in a controlled manner, arms almost extended.
Sets and Reps
4 sets of 8-12 reps. Rest 90 seconds.
Common Mistakes
- Rounded back: maintain neutral spine
- Rising during the pull: constant torso angle
- Pulling with arms: initiate with the back
Safety Tips
Keep the back flat. If using a landmine setup, ensure the bar is properly secured. Progressive loading.
Variations
- T-bar machine: guided movement
- Landmine row: with DIY setup
- Wide grip T-bar: more lats
Who Is This Exercise For?
Intermediate to advanced. Requires good mastery of the bent-over position.