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T-Bar Row

T-Bar Row trains 6 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 100%, Rear delts 55%, Biceps 45%, Lats 40%, Lower back / erectors 35%, Forearms 35%.

Backbone movement Level: Professional Barbell Pull Easy on the kneesEasy on the shoulders

T-Bar Row - Start position
Start position
T-Bar Row - Finish position
Finish position

How to do it

  1. Load the bar and straddle it, chest against the pad if the machine has one.
  2. Grip the handles, hinge forward, back flat.
  3. Pull the bar to your stomach, elbows close to your body.
  4. Squeeze hard at the top, then lower to a full stretch.
  5. Keep your chin off the pad and your back flat - the fixed pivot tempts people to heave.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Lower back / erectors 35 points higher, Rear delts 15 points lower, Mid-back / traps 10 points higher. It needs Barbell where the other uses Cable machine. Compared with the Barbell Shrugs, it loads Rear delts 55 points higher, Biceps 45 points higher, Lats 40 points higher.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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