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T-Bar Row


T-Bar Row

Table of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Biceps, Lats, Lower Back, Shoulders, Traps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Upper Back

T-Bar Rows Overview

T-Bar rows is the exercise that gives you a chunky, muscled up, thick back. It doesn't work to broaden it, but surely helps to make it stronger by adding more muscle and beefing up the existing ones. 

With a T-bar, you can lift with a neutral grip which is the strongest grip ever. 

The neutral grip makes the T-bar win over all of its variations, but you will definitely need a gym that has a T-bar to perform this exercise. 

How to Do It

If your gym doesn’t have a landmine unit, follow the instructions below.

  1. Place the end of an empty barbell into the corner of a room.
  2. Put a heavy dumbbell or some weight plates on it to secure it.
  3. Load the opposite end of the bar with plates and straddle it.
  4. Bend over at the hips until your torso is making a 45-degree angle to the floor with arms extended.
  5. Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
  6. Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.
  7. Lower to the original position slowly and repeat.

Tips on T-Bar Rows

  1. Keeping the back straight will do the trick.
  2. Do not think too much about pulling the weight- just guide your elbows upwards to take the pressure of pulling off your brain.


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