T-Bar Row: How-to, Tips & More
The T-Bar Row is a intermediate compound exercise for your upper back. You do it with t bar row machine. It is a good fit when your goal is both strength and muscle growth.
Besides the upper back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
How to do the T-Bar Row
- Straddle the T bar and grip the handles.
- Hinge forward with a flat back.
- Row the handles to your chest.
- Lower with control.
T-Bar Row tips
- Keep your chest up and back flat.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
T bar row machine
Type
Compound
T-Bar Row alternatives
More upper back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the T-Bar Row work?
The T-Bar Row mainly works your upper back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the T-Bar Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the T-Bar Row?
You need t bar row machine.
Add T-Bar Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon