Barbell T-Bar Row
Horizontal pull, barbell, upper back and lats
The T bar row rows the loaded end of a barbell that is anchored at the floor behind you, using a handle under the plates. It trains the upper back and lats, with the biceps, rear delts and lower back helping. It suits lifters who can hold a flat back hinge and want a heavy back row.
Setting up
- Set one end of a barbell in a floor pivot or a corner and load plates on the other end.
- Straddle the bar facing the plates and place a V handle under the bar just behind the plates.
- Hinge forward with a flat back and soft knees and grip the handle with straight arms.
- Start with light plates until the hinge feels steady.
How to do a barbell t-bar row
- Brace the belly and keep the back flat.
- Pull the handle toward the chest, driving the elbows back.
- Squeeze the shoulder blades together when the plates near the chest.
- Lower the bar under control until the arms are straight.
- Keep the hinge the same on every rep.
Breathing. Breathe out as you pull and breathe in as you lower the bar.
Muscles worked
- Mainly
- Upper back and lats
- Also
- Biceps, rear delts and lower back
Common mistakes
- Standing up as you pull. Then the legs and hips lift the bar, so keep the torso angle fixed from the first rep to the last.
- Rounding the back to reach the bar. A flat back keeps the load on the upper back, so bend the knees a little more and lift the chest.
- Jerking the weight up. Momentum skips the back muscles, so pull smoothly and lower slowly.
Guide
Guide
