Videos
Instructions
- Load the T-bar with the desired weight and position yourself over the bar.
- Straddle the bar with feet shoulder-width apart and grip the handles using a neutral grip.
- Bend at the hips and knees while keeping your back straight and chest up.
- Pull the handles toward your torso, squeezing your shoulder blades together at the top.
- Lower the weight in a controlled motion back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Do not jerk the weight; use controlled motions.
- Focus on scapular retraction at the top of the pull.
- Avoid rounding the back to prevent injury.
Breathing Tips
- Inhale as you lower the weight to the starting position.
- Exhale as you pull the weight toward your torso.
Medical restrictions
- Avoid if you have lower back injuries or herniated discs.
- Not recommended during acute shoulder impingement episodes.
The T-bar row is a compound back exercise that primarily targets the latissimus dorsi while also engaging the rhomboids, rear deltoids, and biceps. This movement is executed using a landmine or a specialized T-bar row machine, providing a fixed path that helps stabilize the lift. It is a popular choice in bodybuilding and strength training programs due to its ability to develop thickness and strength in the mid-back region. By using a neutral grip and maintaining proper torso alignment, the T-bar row allows lifters to handle relatively heavy loads with reduced lower back strain compared to free barbell rows. It's especially effective for those looking to increase back volume and pulling power while minimizing joint stress. Regularly incorporating this exercise can contribute to improved posture and a stronger, more defined upper body.
What muscles does the T-bar row work best?
The T-bar row primarily targets the lats, with secondary activation in the rhomboids, rear delts, biceps, and lower back muscles.
Is the T-bar row good for beginners?
While it's generally suited for intermediate lifters, beginners can perform T-bar rows using lighter loads and proper form under supervision.
How is a T-bar row different from a barbell row?
The T-bar row provides a fixed path and typically uses a neutral grip, offering more back support and allowing heavier loads compared to a barbell row.
Can I replace T-bar rows with another exercise?
Yes, alternatives like barbell bent-over rows or chest-supported rows can provide similar back activation and hypertrophy benefits.