T-bar row: how to do it, muscles worked and variations
Free or chest-supported T-bar rows.
- Main muscles
- Latissimus dorsi, Rhomboids
- Secondary muscles
- Biceps brachii, Trapezius, Deltoid
- Equipment
- Plate-loaded machine, T-bar row machine, Barbell
- Variations
- 2
All 2 variations
T-bar row
Row with an anchored bar or a T-bar machine.
Form. Pull with your chest high and control the return.
Common mistake. Shrugging the shoulders before retracting the shoulder blades.
Landmine T-bar row
Bent-over row pulling the loaded end of a bar anchored in a corner or landmine, a free-weight variation of the T-bar row.
Form. Straddle the bar with your hips back and a neutral spine, grip the end near the plates and pull toward your chest bringing your elbows back; lower until your arms are extended without losing posture.
Common mistake. Rounding the back, standing up to move more load, pulling with leg momentum, or letting the plates bang on the floor.
