Exercise guide

How to do t-bar row

Mid back · lats · rear delts

T-bar row starting position — correct set-up before the first rep
Start
T-bar row finished position — the end of one repetition
End of rep

Step by step

  1. Straddle the bar, hinge to about 45° and take the handle with a neutral grip.
  2. Set the back flat, chest up, knees softly bent.
  3. Pull the handle to your stomach with the elbows tracking close to the body.
  4. Lower for 2 seconds to a full stretch without letting the plates rest down.

The cue that matters

CueThe neutral grip and shorter lever make this the back-friendly swap for barbell rows.
AvoidYanking with the lower back at the start of each rep.

Where this sits in the split

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