T-Bar Row
How to do it
- Load the bar and straddle it, chest against the pad if the machine has one.
- Grip the handles, hinge forward, back flat.
- Pull the bar to your stomach, elbows close to your body.
- Squeeze hard at the top, then lower to a full stretch.
- 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.
- Mid-back / traps 100%
- Rear delts 55%
- Biceps 45%
- Lats 40%
- Lower back / erectors 35%
- Forearms 35%
Other ways to train this
-
Seated Cable Row
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Barbell Row
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Dumbbell Row
-
Machine Row
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Chest-Supported Row
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Inverted Row
-
ISO-Lateral Low Row
-
Two-Arm Kettlebell Row
Photos and form cues from free-exercise-db, released into the public domain.
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