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T-Bar Row

T-Bar Row is a beginner compound barbell exercise that mainly works your upper back, with help from your biceps and lats.

💪 Upper back🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
T-Bar Row: starting position
Starting position
T-Bar Row: end position
End position

How to do the t-bar row

  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
  3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
  4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.

Muscles worked

Primary: Upper backSecondary: BicepsSecondary: Lats

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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T-Bar Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell RowDumbbell · BeginnerInverted RowBodyweight · BeginnerBent Over RowBarbell · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerSled RowOther · Beginner

FAQ

What muscles does the t-bar row work?

It mainly works your upper back; your biceps and lats assist.

How many sets and reps of t-bar row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the t-bar row good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More back exercises →