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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Dumbbell Row builds the same kind of movement with less demand, which makes it 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 a barbell for the T-Bar Row?
The Dumbbell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell RowRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.