T-Bar Row
- Primary muscle group
- Back
- Equipment
- Barbell
- Movement type
- Compound
- Where
- Gym
How to do T-Bar Row
Setup
Load one end of a barbell in a corner or landmine attachment and straddle it facing away from the anchor point. Bend at the hips with a flat back, knees slightly bent, and grip the bar just behind the plates with both hands, one over the other or using a V-handle if available.
How to do it
- Drive your elbows back toward your hips, keeping them close to your body
- Squeeze your shoulder blades together hard at the top of each rep
- Pull the bar into your lower chest or upper stomach area
- Control the descent without letting your back round or shoulders roll forward
- Keep your core braced and maintain the hip hinge position throughout
Watch out for
- Standing too upright and losing the hip hinge, which reduces back engagement
- Letting the elbows flare out wide instead of pulling straight back
- Using momentum by jerking the torso up and down rather than controlling the movement with the back muscles
How FlexFit programs T-Bar Row
T-Bar Row is a back movement that needs barbell. FlexFit programs it in gym sessions and swaps in an equivalent when you train at home. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.