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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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