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Lats · Intermediate

T-Bar Row

Heavy row variation for mid-back thickness.

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T-Bar Row demonstration

Exercise overview

Training details

LatsUpper BackTraps NeckBicepsForearms

Equipment

T Bar Row Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand over the T-bar with feet planted and hips hinged back.
  2. 02Grip the handles and keep the chest lifted over the bar.
  3. 03Pull the handles toward the lower chest or upper abdomen.
  4. 04Keep the torso angle steady instead of standing up during the pull.
  5. 05Lower until the arms are long and the plates stay under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChest-Supported T-Bar RowRelated variationBarbell RowRelated variationTrap Bar Bent Over RowRelated variationBarbell Bent Over Wide Grip RowRelated variationPendlay RowRelated variationBarbell Reverse Grip Bent Over Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

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