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Last updated February 2, 2026
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T-Bar Row - Wide Grip
Straddle the bar. Pull the handle towards your chest with elbows flared out. Keep your back flat and knees slightly bent.
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
upper back / rhomboids
Secondary
rear shoulders
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
- Approach the T-Bar row machine and adjust the weight to your desired level.
- Stand with your feet shoulder-width apart, facing the machine.
- Step 2Grab the Handles
- Bend at your hips and knees to reach for the wide grip handles.
- Use an overhand grip to hold the handles securely.
- Step 3Position Your Body
- Keep your back straight and hinge forward slightly at the hips.
- Engage your core and retract your shoulder blades to stabilize your upper body.
- Step 4Lift the Weight
- Pull the handles towards your chest by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows wide and close to your body as you lift.
- Step 5Lower the Weight
- Slowly extend your arms to lower the weight back to the starting position.
- Maintain control and avoid letting the weight drop quickly.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout.
- Step 7Finish the Exercise
- After completing your set, carefully place the handles back in their resting position.
- Stand up straight and step away from the machine.