VARIATIONS
- Bent Over Barbell RowPronatedShoulder-widthBack · Barbell
- Smith Machine Bent Over RowBent armsPronatedLats · Rhomboids · Smith Machine
- One-Arm Cable Bent-Over RowOneFacing the anchorLowLats · Back · Cable Machine
- Chest-Supported Smith Machine RowPronatedWideLying face downLats · Back · Smith Machine · Incline Bench
- Incline Dumbbell RowLying face downChest supportedInclineBack · Dumbbell · Incline Bench
- Cable Low RowSeatedLowLats · Back · Cable Machine
- Machine T-Bar RowPronatedSeatedChest supportedLats · Back · Machine · T-Bar
T-Bar Row
Fixed bar path pulls to lower chest between straddled feet
This compound pulling movement targets the latissimus dorsi to build back thickness while engaging the shoulders and biceps. The fixed bar path allows for heavy loading with greater stability than free-weight rows.
HOW TO DO IT
- Straddle the bar with feet shoulder-width apart.
- Hinge at the hips until your torso is nearly parallel to the floor.
- Grip the handles with palms facing each other.
- Pull the weight up towards your lower chest.
- Squeeze your shoulder blades together at the top.
- Lower the bar under control to full extension.
COMMON MISTAKES
- Rounding the lower back under heavy load.
- Using momentum to swing the weight up.
- Pulling the bar too high towards the neck.
- Failing to fully extend the arms at the bottom.
TIPS
- Keep your chest puffed out throughout the lift.
- Drive your elbows back rather than pulling with your hands.
- Maintain a neutral spine by bracing your core.
SAFETY
- Avoid rounding your spine to prevent lower back injury.
- Do not hyperextend your neck while pulling the weight.
DETAILS
- Muscles
- LatsBack
- Equipment
- T-Bar
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Handle
- V-bar
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Flat, parallel to the floor
- Body position
- Bent over
- Stance
- Shoulder-width
SIMILAR EXERCISES
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