T-Bar Rows
Back • Gym • Intermediate
- Muscle Group: Back
- Training Type: Compound
- Equipment: T-Bar Row Machine
- Difficulty: Intermediate
Exercise Overview
The T-bar row is a compound back exercise that targets the middle and upper back through a strong pulling motion. It allows heavier loads than most rowing variations, making it an excellent movement for building back thickness, strength, and overall muscle density.
How To Do It
1. Setup
Step onto the platform and grip the handles of the T-bar row machine. Position your feet shoulder-width apart and hinge forward slightly at the hips.
2. Starting Position
Keep your chest up, back flat, and arms fully extended toward the floor. Engage your core and brace your upper body.
3. Execution
Pull the handles toward your torso by driving your elbows back. Squeeze the shoulder blades together at the top of the movement.
4. Return
Lower the weight slowly back to the starting position, keeping tension in the back muscles throughout.