T-Bar Row

How to Perform

1. Straddle the bar or stand to one side, hinge at the hips with a flat back
2. Grip the handle or V-bar attachment with both hands
3. Row the weight up to your chest, driving your elbows past your torso
4. Squeeze your back at the top for 1 second
5. Lower with control to full arm extension

Tips

• Keep your chest up and lower back flat — rounding your spine under heavy load is the biggest risk with this exercise
• No T-bar setup? Wedge a barbell into a corner with a towel, or use a landmine attachment with a V-grip handle
• Use a 1 second explosive pull and 2-3 second descent — the heavy loading makes controlled negatives especially effective
• Standing too upright and turning this into an upright row is a common beginner mistake — maintain your hip hinge at about 45 degrees
• Feel your lats and mid-back squeeze together at the top — close grip emphasises lats while a wide grip shifts to the upper back and rhomboids

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Barbell	The foundation of the T-bar row setup	Olympic Barbell	Read Review
Weight Plates	Load the end of the barbell for progressive overload	Bodymax Olympic Plates	Read Review