T-Bar Row

Lats, Traps, Rhomboids, BicepsT-Bar, Barbell

A fixed-bar leverage row that targets the mid and upper back. The guided arc allows a natural pulling motion so you can safely load heavier weights.

How to do it

1Straddle the bar with your feet planted securely shoulder-width apart.

2Bend your knees slightly, hinge forward with a flat back, and grab the handles.

3Maintain a neutral spine and keep your core tightly braced throughout.

4Row the handles toward your abdomen, pulling your elbows back and pinching your shoulder blades together.

5Pause for a moment at peak contraction, then slowly lower the weight back to the starting position.

Common mistakes

Swinging your torso and thrusting your hips to jerk the weight up.

Rounding your spine during the hinge or pull, placing dangerous stress on your lower back.

Standing up too high out of the hinge, shifting work away from your back and onto your shoulders.

Breathing

Exhale on the pull as you bring the handles to your body, and inhale as you lower the weight under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.