T-bar row exercise

T-bar row

Exercise details

Main muscles activated

Muscles activated by t-bar row exercise


Starting position

  1. Stand over a t-bar with a wide stance and knees slightly bent.
  2. Keeping your torso upright and back straight, bend down, grasp the handles with either a wide or a shoulder-width grip, and pull the bar off the floor a little. Your back should be straight and almost horizontal, and your arms should be almost fully extended.


  1. Exhale as you pull the t-bar up to your abdomen.
  2. Hold for a count of two.
  3. Inhale as you return the t-bar to the starting position.
  4. Repeat.

Comments and tips

  • Pull with your back muscles, not your biceps.
  • Keep your back straight and close to horizontal.
  • Start light to give your lower back time to adapt.
  • If your gym doesn’t have a t-bar lever/machine, you can use a barbell. Just position one end of the barbell into a corner to keep it from moving, load the other end with plates, wrap a double row bar around the barbell, and you’re ready to go.
  • See also the chest-supported underhand-grip T-bar row and the bent-over barbell row.

T-bar row video


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