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Last updated February 2, 2026
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latslower backteres majortrapezius
T-Bar Row v2
Stand over the bar and hinge forward. Row the bar up, keeping your elbows close to your body. Squeeze your back at the top.
Quick facts
- Difficulty
- Easy
- 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
- Position the T-Bar row machine or a barbell in a corner for stability.
- Stand with your feet shoulder-width apart and bend your knees slightly.
- Step 2Grab the Handles
- Bend at your hips and grasp the handles or the bar with both hands, using a neutral or overhand grip.
- Ensure your hands are shoulder-width apart for optimal grip.
- Step 3Position Your Body
- Keep your back straight and hinge forward at the hips until your torso is at about a 45-degree angle.
- Engage your core and retract your shoulder blades to prepare for the lift.
- Step 4Lift the Weight
- Pull the handles or bar towards your torso by bending your elbows and driving them back.
- Focus on squeezing your shoulder blades together as you lift.
- Step 5Lower the Weight
- Slowly lower the handles or bar back to the starting position, fully extending your arms.
- Maintain control and keep your back straight throughout the movement.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Ensure consistent movement and control with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully set the weight down.
- Stand upright, keeping your back straight, and step away from the equipment.