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Last updated February 2, 2026
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latslower backteres majortrapezius
T-Bar Row
Bend at the hips with a flat back. Pull the bar to your chest, keeping your elbows tucked. Do not use momentum to jerk the weight up.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- 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 your chest against the pad and place your feet firmly on the ground.
- Step 2Grip the Handles
- Bend at your hips and knees to reach the handles of the T-Bar.
- Use an overhand grip or neutral grip, depending on the handle type.
- Step 3Position Your Body
- Engage your core and keep your back straight as you prepare for the lift.
- Make sure your shoulders are retracted and your gaze is forward.
- Step 4Lift the Weight
- Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body and aim to bring the handles to your lower rib cage.
- Step 5Lower the Weight
- Slowly extend your arms to lower the weight back to the starting position.
- Maintain control and ensure your back remains straight throughout the movement.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements rather than rushing through the exercise.
- Step 7Finish the Exercise
- After completing your sets, carefully place the handles back and stand upright.
- Ensure you maintain good posture as you step away from the machine.