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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 BackRhomboidsTrapsBicepsForearms

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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