T-Bar Row

The T-bar row is an old-school bodybuilding middle-back exercise. It uses a compound rowing movement that targets the trapezius and rhomboid muscles. If you’re looking to add mass and strength, the T-bar row is an excellent option.

In the article below, we discuss the T-bar row in detail. We look at the form, programming, and main benefits.

How To Do

  1. Load the T-bar row with the suggested weight according to your training style. Make sure the close grip attachment is placed next to the bar.
  2. Stand using a shoulder-width stance with the T-bar in between your legs. The weight plates should be in front of you leaving space for you to place the close-grip attachment.
  3. Inhale and engage your core. Hinge at your hips, bringing your glutes back with a slight bend in your knees.
  4. Place the close grip handle under the bar next to the weight plates. Grasp it using a double overhand grip.
  5. Bring your chest up while maintaining a neutral back. Your head should be facing forward with your arms extended. Your torso should parallel with the bar angle.
  6. Exhale and bring your elbows straight back, maintaining the same body position.
  7. Maintain the same body position as you bring the bar up to your chest.
  8. Pause briefly at the top position. Inhale and bring the bar back to the starting position under control.

Tips From Expert

  • Focus On Your Elbow Movements — Your elbows should come straight back into your body to row the bar up. Keep them tucked in as your arms extend behind you.
  • Keep Your Core Engaged — Keep a stable body position due to the increased loading when bent over. Engaging your core allows you to keep a neutral back position.
  • Use Training Plates — Training plates bring the starting position higher. They also allow a safer movement pattern in case you drop the T-bar. Use them when performing a back workout at home to protect your floor.
  • Experiment With Different Grips — Different grip choices can change muscle activation. Common options include the overhand grip, underhand grip, neutral grip, and wide grip. Change these according to your target focus.

Optimal Sets and Reps

The programming table states the ideal sets and reps for each training style. Use it alongside the programming guide below.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of T-Bar Row

How to Put in Your Workout Split

The T-bar row is a compound rowing movement that primarily targets the upper and middle back muscles. It offers you a hybrid exercise that combines a free weight and machine-based movement into one.

Start by setting your lifting volume. Generally speaking, a minimum of 10 weekly working sets is suggested for muscular hypertrophy. Use the programming table above as a guide.

Base your intensity on your training style. Use your one repetition maximum or 1RM. This is the maximum amount of weight you can lift for one repetition with good form.

  • Strength And Power — 80%–100% of your 1RM, 2–3 minutes of rest between sets.
  • Hypertrophy — 60%–80% of your 1RM. 60–90 seconds of rest between sets.
  • Endurance — 40%–60% of your 1RM. 60–90 seconds of rest between sets.

Now that you've got the main determinants, all that's left to do is to program it into your training schedule. These are three of our suggested options:

  • Strength And Power Focus — Use the strength and power intensity recommendations for your main compound movements. Include the T-bar row at the start of your session before any accessory work. Other suitable exercises include the push press and barbell squat.
  • Bodybuilding Focus — Your main focus for these sessions should be on training volume. Use the hypertrophy recommendations, programming the T-bar row on a full-body, pull, or back day. It also works well as part of a back and shoulder workout.
  • General Training — Use the T-bar row movement for your general training as an intermediate athlete. Include it in your full-body sessions towards the start of your sessions.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Middle Trapezius

The middle trapezius elevates, upwardly rotates, and protracts the scapula (shoulder blades). This means it brings them up and into the body.

As you row the T-bar to your chest, the middle trapezius protracts the scapula to bring them into the body. This allows stable arm positions as they move behind your body.

Studies looking at trapezius muscle activation during the T-bar row are lacking. A similar study using the seated cable row showed an activation rate of 77% during the pulling phase. This is a measure of how hard a muscle is working against resistance.

Lower Trapezius

The lower trapezius muscles depress, retract, and upwardly rotate the scapula. This means that they lower, bring them back, and rotate them upwards.

During the T-bar row pulling phase, the lower trapezius retracts the scapula. During the starting position, the scapula retracts slightly. As the arms extend, the scapula retracts further before protracting.

Latissimus Dorsi

The latissimus dorsi is a broad, flat muscle group below the trapezius to the side of the back. It originates from the lower spine and is inserted into the upper arm.

The latissimus dorsi muscles work with other muscle groups to extend, adduct and medially rotate the arms. This means that they bring the arms into the body, behind the body, and rotate them into the body.

As you row the bar, the latissimus dorsi work to extend the arms behind the body. This allows you to bring the bar to your chest.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Erector Spinae

The erector spinae is a muscle group that spans the length of your spine. They make up part of the core musculature. Their primary function is to stabilize the torso when still and during movement.

When engaging your core, the erector spinae works to maintain a neutral back position. As you row the bar towards your chest, the erector spinae contract to prevent excessive flexion. This stops your hips from coming forward.

Posterior Deltoid

The posterior deltoids, or rear deltoids, are at the back of the shoulder muscle complex. Their primary functions are to extend, externally rotate and horizontally abduct the shoulders. This means bringing them behind the body, rotating them outwards, and bringing them out from the midline of the body.

They function to extend the shoulders during the T-bar row. They work alongside the latissimus dorsi muscles to bring the arms behind the body as the bar comes to chest height.

Biceps Long Head

The biceps brachii muscles are at the front of the upper arms. They consist of two muscle groups — the biceps long heads and the biceps short heads.

The long heads are the outer portions of the biceps brachii. They perform elbow flexion, decreasing the angle between your upper arms and forearms.

As you row the bar towards your chest, the biceps long heads flex the elbows. This decreases the angle between the upper arms and forearms as your elbows come back.

Biceps Short Head

The biceps short heads are the inner parts of your biceps brachii muscles. Like the long heads, they originate from the humerus and insert into the ulna. They work alongside the bicep long heads to flex the elbows.

During the T-bar row, they flex the elbows as you row the bar to your chest.

Wrist Extensors

The wrist extensor muscles are on the outer side of the forearms. They perform wrist extension, meaning they increase the angle between your hands and forearms.

During movement, they work alongside the wrist flexors to maintain a stable wrist position. This allows your primary muscle groups, in this case, the trapezius and latissimus dorsi, to function correctly.

Equipment

Barbell

Landmine Holder

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Landmine Holder

This provides a handy anchor point for barbell landmine exercises. Ensure the barbell is all the way into the holder.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Bent-Over Row

Single Arm T Bar Row

Barbell Pullover

Barbell Seal Row

Barbell Pendlay Row

Landmine One-Arm Bent-Over Row

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Chair Inverted Row

Chin-Up

Pulse Row

Dumbbell Pullover

Wide-Grip Pull-Up

Who Should Do?

Strength And Power Athletes

The main focus of strength and power athletes is maximum force generation or overcoming resistance. Therefore, the majority of their training should consist of high-intensity compound movements. These are proven to be better for increasing strength and oxygen consumption.

The T-bar row is an excellent high-intensity compound movement. It works several of the posterior chain back muscles. These are heavily used in most strength and power movements. 

Intermediate Gymgoers

At this stage of training, intermediate gymgoers already have a good foundation. They have learned the basic movement patterns and built some of the main physical characteristics. This includes muscular strength, coordination, and core stability.

Therefore, they can focus on intermediate movement patterns such as the T-bar row. It can be used as part of an intermediate back routine to improve strength, power, and muscle mass. 

Bodybuilders

The main aim of a bodybuilder is to improve their muscular appearance. This may be done as a hobby or in the lead-up to a competition. Part of this involves developing a well-rounded physique. 

The T-bar row works the middle back, core, and biceps. These make up a large proportion of physical appearance. Adding the T-bar row into a bodybuilding routine can provide a versatile compound exercise. 

Who Should Not Do?

Total Beginners

Total beginners are at the stage of training where they’re still learning the main determinants. At this stage, they may not possess a good level of core stability and muscle coordination. 

While the T-bar row uses a simple rowing movement, it requires a good amount of core strength and coordination. Peroforming them at this early stage may cause inefficient movement patterns and increase injury risk.

Those With Chronic Lower Back Issues

Lower back issues are prevalent in todays society. They can be caused by factors such as a sedentary lifestyle, poor posture, and bad exercise technique.

In 2020, lower back pain affected approximately 619 million people. This number is expected to rise to 800 million by 2050. 

The bent over T-bar row position may put the lumber spine under more stress. This is further increased by the addition of resistance. 

Those with lower back issues may find that the T-bar row puts their lower back under too much pressure. This may cause further pain and injury if not correctly managed. In this case, a combination of bodyweight movement and stretches may be better.

Benefits Of The T-Bar Row

Increased Back Muscle Mass

Building muscle (hypertrophy) requires a suitable training stimulus. Training volume plays a leading role. This refers to the amount of work performed over a set period.

Generally speaking, performing a larger volume leads to more muscle growth. The possibility of overtraining and taking suitable rest and recovery need to be managed within this. 

The T-bar row exercise is a compound pulling movement that works multiple muscle groups. With this, it promotes a bigger training volume in a shorter period. When done correctly, this helps to increase back muscle mass.

Strength Gains

Muscular strength refers to the maximum amount of force you can generate. This requires a suitable training intensity for beneficial adaptations to take place. During this, the body adapts to the training stimulus to better deal with it the next time around.

The T-bar row is great for progressively overloading your training intensity. The compound nature means that you can lift a much larger amount compared to isolation-type movements. 

Training intensity has been identified as a key variable for gaining strength. The T-bar row can form the core of your strength and power training routine. Use it as a rowing variation alongside the traditional row movements. 

Improved Posture

Posture refers to the position in which you hold yourself when standing or sitting. When still, its important to evenly distribute pressure as needed. During movement and exercise, it allows efficient movement patterns. This can impove performance determinants and reduce injury risk.

The T-bar row works several key postural muscles. The trapezius muscles keep the chest up and shoulders pinned back. The erector spinae make up part of the core musculature which helps to maintain a stable body position.

Performing T-bar rows can improve the strength and function of these key postural muscles. This can lead to improved posture when still and during movement.

Frequently Asked Questions

What is the T-bar row for?

The T-bar row is a compound movement for strength and power athletes. It’s also a great exercise for bodybuilders looking to add quality training volume.

Are T-bar rows effective?

T-bar rows are an effective exercise for working the upper-body posterior muscles. They provide a compound rowing exercise that’s great for improving strength and muscle mass.

What is the best angle for the T-bar row?

Aim for your torso to be parallel to the bar during the pull. Generally speaking, this should fall at around a 45-degree angle.

How heavy should you go on T-bar rows?

Use 40%–60% of your 1RM for muscular endurance. Use 60%–80% of your 1RM for muscular hypertrophy. For strength and power, use 80%–100% of your 1RM.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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