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Last updated February 2, 2026
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latslower backteres majortrapezius
T-Bar Row - Reverse
Perform a T-Bar row but stand facing away from the pivot point (if machine allows) or use a reverse grip.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
t-bar
Movement pattern
Bilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart, facing the T-bar row machine.
- Position the barbell in the T-bar row machine, ensuring that the weight is evenly distributed.
- Step 2Grab the Handles
- Bend your knees slightly and hinge forward at the hips to reach for the handles.
- Use an overhand grip to hold the handles, keeping your arms extended and your back straight.
- Step 3Position Your Body
- Engage your core and retract your shoulder blades to prepare for the lift.
- Keep your back straight and your head in a neutral position, looking slightly ahead.
- Step 4Lift the Weight
- Pull the handles towards your chest by bending your elbows and driving them back.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Step 5Lower the Weight
- Slowly extend your arms to lower the handles back to the starting position.
- Maintain control throughout the movement, ensuring your back remains straight.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully set the handles back in the starting position.
- Stand upright and step away from the machine, ensuring your back remains straight.