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T-bar row

Horizontal pull for the back with a barbell.

How to do it

1 of 3

Straddle the bar, grip the handle

  1. Starting position

    Straddle a barbell with one end anchored, bend your knees slightly, and grip the T-handle near the free end.

  2. The movement

    Pull the handle toward your stomach with your elbows moving back, then lower it until your arms are straight again.

Most common mistake

Don't raise your torso to lift the bar, keep your hips hinged and your chest facing the floor.

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Muscle group
Back
Equipment
Barbell
Where
Gym
Logged as
Weight × reps

Muscles worked

The T-bar row is a heavy row for your whole back. Your lats and the muscles between your shoulder blades, the middle trapezius and the rhomboids, do most of the work, helped by your rear delts, biceps and forearms. Your lower back, glutes and hamstrings hold your torso still in the bent-over position. The grip changes the emphasis: a narrow, neutral grip keeps your elbows close and is usually felt most in the lats, while a wide grip with your elbows out gives your upper back and rear delts more to do.

Common mistakes

  • Your back rounds. Many people let their lower back curve as the weight goes up. Keep your back straight from neck to tailbone, brace before every rep and go lighter if you cannot hold the position. If your back hurts, rather than just feeling worked, stop and have it looked at by a doctor or physiotherapist.
  • Big plates cut the movement short. With 20 kg plates, the plates often hit your chest before your back has finished the pull. Use smaller plates, such as 10s, so you can pull all the way.
  • You look up and crane your neck. Looking up at the mirror bends your neck back. Keep it in line with your back and look at the floor just ahead of your feet.

Variations and alternatives

  • The barbell row is the classic free bar row, for when there is no T-bar.
  • The dumbbell row trains one side at a time with a bench for support, which spares your lower back.
  • The seal row is done lying face down on a high bench, which takes the load off your lower back.
  • The close grip seated cable row gives a similar pull with your torso upright.

Sets and reps

For strength, 5 to 8 reps over 3 to 4 sets works well. Much heavier and your lower back and momentum tend to take over. To build muscle, 8 to 12 reps is common. Sets of 15 or more often tire your lower back before the target muscles, so for high reps a chest-supported row suits better. See the guide to sets and reps.

Add weight in small steps with 2.5 or 5 kg plates, and add reps before weight. That is progressive overload in practice. Use the same handle and plate size each time, and log them, so your numbers compare.

Also called

  • t bar row

Swap for

Taken, or missing the equipment? The same movement with something else.

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