Back / Beginner / Compound (multi-joint)

T-Bar Row with Handle

A barbell exercise for the upper back, with the biceps, lats and forearms assisting.

At a glance

Primary

Upper back (rhomboids, mid/lower traps)

Secondary

Biceps, Lats, Forearms & grip

Equipment

Barbell, T-bar row

Movement pattern

Row, Shoulder-blade squeeze

Level

Beginner

Type

Back, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
5. After a brief pause, return to the starting position.

Common mistakes

• ✗ Standing more upright and heaving the weight.

  Why it hurts: The lower back swings the load and the back muscles do less.

  ✓ Instead: Hold a fixed hinge angle with a braced core, or use the chest-supported version.

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