Barbell
T-bar row
T-bar row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and lower back.
Step by step
- Hinge at the hips, chest up, back flat, arms straight.
- Pull the handle to your upper belly, elbows back.
- Squeeze your shoulder blades, then lower with control.
What you should feel
A strong squeeze in your mid back and lats; your lower back should work to hold steady but not hurt.
Common mistake
Jerking the weight with your hips; keep your torso still and choose a lighter load.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Chest-supported rowUpper back, Lats
Machine high rowUpper back, Lats
Chest-supported T-bar rowUpper back, Lats
Smith machine rowUpper back, Lats
Incline dumbbell rowUpper back, Lats
Neutral-grip dumbbell rowUpper back, LatsQuestions
What muscles does the t-bar row work?
T-bar row mainly works your upper back and lats. It also helps your rear shoulders, biceps, and lower back.
Can I do the t-bar row at home?
Not easily, it needs this: barbell. At home, try instead: chest-supported row, incline dumbbell row, and neutral-grip dumbbell row.
How many sets and reps of the t-bar row?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free