T-Bar Row
The T-Bar Row is a powerful compound pulling exercise for building a stronger, thicker back. It primarily targets the latissimus dorsi, rhomboids, and trapezius while also recruiting the rear deltoids, biceps, forearms, and core stabilizers.
How to Perform the T-Bar Row
1. Set Up
Use a T-bar row machine or a landmine setup with a suitable row handle. Step over the bar, hinge at the hips, keep a slight bend in your knees, and establish a strong neutral spine.
2. Start Position
Grip the handles securely and extend your arms. Keep your chest up, core braced, and shoulders controlled. Allow the shoulder blades to protract slightly without rounding your lower back.
3. Pull
Drive your elbows back and pull the handles toward your lower chest or upper abdomen. Think about moving the weight with your back rather than simply pulling with your hands.
4. Squeeze
At the top, squeeze your shoulder blades together and hold the contraction briefly. Keep your torso stable instead of leaning backward to finish the repetition.
5. Lower
Lower the weight slowly and under control until your arms are extended and you feel a comfortable stretch through the back.
6. Maintain Control
Keep your spine neutral and core engaged throughout the set. Avoid bouncing, jerking, or using excessive momentum to move the weight.
7. Repeat
Continue for the prescribed number of repetitions while maintaining the same range of motion and controlled technique.
Muscles Worked
Primary: Latissimus dorsi, rhomboids, middle trapezius, and lower trapezius.
Secondary: Rear deltoids, biceps, forearms, and core/spinal stabilizers.
Recommended Workout Range
Sets: 3–4
Reps: 8–12
Rest: 60–90 seconds
Tempo: 2 seconds pull, 1 second squeeze, 2 seconds lower
Key Form Tips
Keep your back flat and chest up throughout the movement.
Drive your elbows backward rather than trying to curl the weight with your arms.
Squeeze the shoulder blades together at the top of each repetition.
Keep the core braced and avoid excessive torso movement.
Control the lowering phase instead of allowing the weight to drop.
Example Back Workout
T-Bar Row — 3–4 sets of 8–12 reps
Pull-Ups or Lat Pulldown — 3–4 sets of 8–12 reps
Seated Cable Row — 3–4 sets of 10–12 reps
One-Arm Dumbbell Row — 3–4 sets of 10–12 reps
Face Pulls — 3 sets of 12–15 reps
Dumbbell Rear Delt Fly — 3 sets of 12–15 reps
Hyperextensions — 3 sets of 12–15 reps
Equipment Needed
A T-bar row machine or landmine setup with an appropriate handle attachment and weight plates.
Training Tip
Use a load that lets you feel the back muscles working through the entire range of motion. A controlled repetition with strong back engagement is more useful than adding weight that forces you to use momentum.
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