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All back exercisesBack · Gym

T-Bar Row

Fixed arc row with a neutral grip. Great for thickness and load.

IntermediateT-bar / barbell4 × 6–10
T-Bar Row demonstration thumbnail — Standing T-Bar Row | Proper Form Tutorial for Back Thickness
Mid-backT-bar / barbell

T-Bar Row

Demo · FIT.nl

Verified T-Bar Row demonstration by FIT.nl. Click to play.

How to do the T-Bar Row

  1. 1Hinge at hips
  2. 2Pull to sternum
  3. 3Keep elbows close

Benefits of the T-Bar Row

  • Builds strength and size in the mid-back through a full, controlled range of motion
  • Also trains lats, rear delts as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services