T-Bar Row

Start

Finish

How to do it

Straddle the loaded bar with knees soft and torso hinged to roughly 45 degrees, grip the handle and row the plates toward your sternum, squeezing the shoulder blades together at the top.

Muscles worked

Primary: back · Also works: biceps, traps

Equipment

Barbell, Machines, Full gym

Common mistakes

• Rounding the upper back to squeeze out extra reps once the weight gets heavy
• Bouncing the plates off the floor between reps
• Loading big plates that hit your chest early and stop the elbows travelling back

Variations

• Chest-supported T-bar row on an angled pad
• Wide-grip T-bar row using a lat bar attachment

Can't do this one? Swap it for

• Barbell Bent-Over Row
• Chest-Supported Row
• Machine Low Row

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback