The T-Bar Row is a powerful compound exercise designed to build a stronger, thicker back. It primarily targets the lats, traps, and rhomboids while also engaging the biceps and core for stability. Whether you’re looking to improve your posture, enhance pulling strength, or develop a wide, muscular back, the T-Bar Row is a key addition to your workout routine.
T-Bar Row Video
How to Perform the T-Bar Row
T-Bar Row Images
Step-by-Step Instructions:
- Set Up the Equipment: Position a barbell in a T-bar row station or landmine attachment. Load the bar with your desired weight.
- Get Into Position: Stand with your feet shoulder-width apart and bend your knees slightly. Hinge at the hips to grab the handles with a neutral or pronated grip.
- Engage Your Core: Keep your back straight, chest lifted, and core engaged to maintain proper form.
- Row the Barbell: Pull the barbell towards your chest, squeezing your shoulder blades together at the top of the movement.
- Lower the Barbell: Slowly extend your arms to return the barbell to the starting position while maintaining control.
T-Bar Row Benefits
- Builds a Stronger Back: Targets the lats, traps, and rhomboids for increased size and strength.
- Enhances Pulling Power: Improves pulling strength, which translates to better performance in other lifts and sports.
- Improves Posture: Strengthens the upper back to counteract slouching and rounded shoulders.
- Engages Stabilizing Muscles: Activates the core and lower back for improved stability and balance.
- Versatile Exercise: Can be performed with various grips and attachments to target different muscle groups.
T-Bar Row Muscles Worked
Targeted Muscles
The T-Bar Row primarily targets the latissimus dorsi, trapezius, and rhomboids while engaging the biceps, rear deltoids, and core stabilizers as secondary muscles.
