T-Bar Row
A heavily-loadable rowing movement for overall back thickness, performed with one end of a barbell anchored in a corner or landmine attachment.
Equipment: Barbell
How to do it
- 1Straddle the bar with a slight bend in your knees and hinge forward at the hips until your torso is close to parallel with the floor.
- 2Grip the handle or bar close to the loaded end with both hands.
- 3Pull the weight up toward your torso, driving your elbows back and squeezing your shoulder blades together.
- 4Lower the weight back down under control to full arm extension.
Common mistakes
- Standing too upright, which turns the row into more of a shrug than a back exercise.
- Using body English to heave the weight up instead of pulling with the back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the T-Bar Row safe for beginners?
The T-Bar Row is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Dumbbell Row first is a reasonable place to start.
See the Dumbbell RowWhat muscles does the T-Bar Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have barbell for the T-Bar Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.