Back / Intermediate / Compound (multi-joint)

T-Bar Row

A bent-over row on a T-bar lever that builds the lats and upper back.

At a glance

Primary

Lats, Upper back (rhomboids, mid/lower traps)

Secondary

Rear delts, Biceps, Forearms & grip, Lower back (erectors)

Equipment

T-bar row

Movement pattern

Row

Level

Intermediate

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. Stand on the platform of a T-bar row with feet either side of the bar and knees slightly bent.
2. Hinge forward until your torso is at about 45 degrees or lower and grasp the handles with arms straight.
3. Row the bar up toward your chest, driving the elbows back.
4. Pause, then lower under control.

Tips

• Keep the back flat throughout.
• Do not jerk the weight up with the hips.

Common mistakes

• ✗ Rounding the lower back while bent over.

  Why it hurts: Holding a hinge with a flexed spine under load strains the lower back, especially as you tire.

  ✓ Instead: Hinge with a neutral spine and braced core. If you cannot hold it, switch to a chest-supported row.

• ✗ Standing up and jerking the weight.

  Why it hurts: The torso swings on every rep and the lower back takes repeated jolts.

  ✓ Instead: Keep the torso angle fixed and choose a load you can row without body English.

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