T-Bar Row (Back)

How to do the T-bar row

Last Updated onApril 10, 2019

The T-bar row is an awesome exercise which targets essentially all muscles of the back (Rhomboids, erector spinae, lats, and traps). But the biceps do receive heavy stimulation as well which is a great benefit of performing compound back movements. Now, T-bar’s are not in every gym as they have become less popular over the years but there is an alternative in this case which many refer to as a corner row.

So, there should be no excuse for not getting an amazing, full back workout as most gyms have sufficient equipment. Check out the instructions and video for reference and include this exercise for even more gains!

In This Exercise

Target Muscle Group: All back muscles
Type: Strength
Mechanics: Compound
Equipment: T-bar
Difficulty: Beginner

Exercise Instructions

Stand on the T-bar platform and bend your knees while keeping your back straight and core tight.
Then, grab the handles and slowly pull the bar up to your chest while exhaling.
Hold for a couple of seconds.
Now, slowly lower the bar back down but don’t lock your elbows out. Inhale during this portion of the exercise.
Repeat for the desired number of reps.

Variations & Tips:

Since many gyms do not have a T-bar, you can place one end of a barbell between the corner of a wall and load it with weights on the other end where you’ll grip to perform the rows. These are called “corner rows”.
Make sure your lower back is straight and keep knees bent during the exercise to prevent injury.
Always warm-up sufficiently and never train heavy without doing so beforehand. This will prevent back injury and a torn bicep.
The T-bar row works essentially all muscles of the back (Rhomboids, erector spinae, lats, and traps) and the biceps, brachialis, and brachioradialis muscles as secondary movers during the exercise.