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Exercise Description |
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Main Target Muscles |
Upperback |
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Secondary Target Muscles |
Abs, Biceps, Lats, Lower Back, Shoulders, Traps |
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Workout Type |
Strength |
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Gym Gear |
Barbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Pull |
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.
- Place the end of an empty barbell into the corner of a room.
- Put a heavy dumbbell or some weight plates on it to secure it.
- Load the opposite end of the bar with plates and straddle it.
- Bend over at the hips until your torso is making a 45-degree angle to the floor with arms extended.
- Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
- Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.
- Lower to the original position slowly and repeat.
Tips on T-Bar Rows
- Keeping the back straight will do the trick.
- Do not think too much about pulling the weight- just guide your elbows upwards to take the pressure of pulling off your brain.
