A bent-over rowing movement performed with one end of a barbell fixed in a leverage machine, emphasizing the upper back through a horizontal pull.
How to do the T Bar Row#
- Secure one end of the barbell in the leverage machine and load the free end; stand with feet about shoulder-width apart.
- Hinge at the hips with a slight bend in the knees until your torso is roughly parallel to the floor, keeping a neutral spine.
- Reach down and grip the bar with both hands beneath the loaded end, maintaining a firm, stable hold.
- Pull the bar toward your chest by driving your elbows back and squeezing your shoulder blades together; pause briefly at the top.
- Lower the bar under control to the starting position while holding the hip hinge and flat back.
Muscles worked#
- Primary: Upper back, Lats
- Secondary: Biceps, Rear delts, Traps
Common mistakes#
- Rounding the lower back during the hip hinge.
- Using a torso jerk or momentum to initiate the pull.
- Pulling primarily with the arms instead of engaging the shoulder blades.
- Letting the elbows flare excessively away from the body.
