How To Do T Bar Row

T Bar Row Exercise

T-bar row is a fantastic compound exercise used to target the middle back.

Made popular in the so called ‘Golden Era’ of bodybuilding, T-bar rows are extremely effective at targeting the rhomboids and lat muscles.

When done properly, they’ll help with building a thick, defined upper and middle back.

T Bar Row How To

  • Locate a T-bar row station (If none are available, place a 20kg plate on a barbell against a corner).
  • Locate a T-bar handle, or use a V-handle, and place it around the barbell on the side opposite from the wall.  Load with an appropriate weight.
  • Straddle the bar (the end opposite of the wall) with the knees bent slightly, feet firmly planted against the floor, upper back straight and the chest up.
  • Bend over and lift the weight with both hands.
  • Proceed to row the weight towards the abdomen.  Exhale and squeeze the back muscles for one full contraction.
  • Pause and then slowly lower the weight back to the starting position to complete the rep.

Form and Technique

It’s important to not jerk the weight or cheat during the movement.

Focus also on keeping the back straight as you retract the shoulder blades.  Imagine the elbows pulling the weight back rather than pulling with biceps/arms.

Variations:   Bent Over Row, Seated Row

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

T Bar Row