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T Bar Row
Intermediate - Strength - Compound
Targeted Muscle Group
Back
Recommended Equipment
Barbell
How to do it
The T-Bar Row is an effective exercise for targeting the muscles of the upper back, particularly the lats, rhomboids, and traps. Here's a detailed guide on how to perform it correctly:
Set Up the Equipment:
Load the appropriate amount of weight onto one end of the barbell. Secure the other end of the barbell in a landmine attachment or corner of the gym for stability if not using a T-Bar Row machine. Attach the T-Bar Row handle under the weighted end of the barbell.
Position Yourself:
Stand over the barbell with your feet shoulder-width apart. Bend your knees slightly and hinge at the hips, keeping your back straight and your chest up. Reach down and grasp the handles with both hands, using an overhand grip (palms facing each other if using a V-handle).
Starting Position:
Pull your shoulders back and engage your core to maintain a neutral spine. Let your arms fully extend down, holding the handle. The barbell should be hanging between your legs.
Execution:
Keeping your elbows close to your body, pull the handle towards your torso. Squeeze your shoulder blades together at the top of the movement. Lift the barbell until the handle touches or comes close to your lower chest/upper abdomen.
Lowering the Bar:
Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms. Maintain tension in your back muscles throughout the movement.
