T-Bar Row

The T-bar row is a multi-joint exercise that increases strength throughout the upper body with an emphasis on the back and shoulders. The T-bar targets the middle of the back by positioning the resistance through the center of the body.


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    Load one end of a barbell. Straddle the barbell and push your hips back until your back is at a 45-degree angle to the floor. Extend both arms downward and hook the V-handle under the bar and grab it with both hands.
  2. T-Bar Row
    Squeeze your shoulder blades together and drive your elbows back, pulling the bar up toward your chest. Pause and return to starting position.

Trainer’s Tips

  • Finish the movement by pulling the weight to your chest.
  • Be sure to finish the row by bringing your shoulder blades together.
  • Don't let your back round or body lose alignment. Be mindful of proper posture.