T-bar row
A heavy, neutral-grip row for thickness through the mid-back.
What it is
A bent-over row using a landmine or a dedicated T-bar machine, usually with a neutral close grip. The fixed pivot and neutral handle let you load it heavily with a comfortable shoulder position, which is why it is a mainstay of back-thickness work.
Muscles worked
Primary: Lats, Mid-back (rhomboids, traps), Mid-back. Secondary: Rear deltoids, Biceps, Spinal erectors, Forearms.
How to perform it
- Straddle the bar with feet about shoulder-width and hinge at the hips until your torso is around forty-five degrees.
- Take the handles with a neutral grip, arms straight, and brace hard with a flat back.
- Pull the handle towards your lower chest, driving the elbows back and squeezing the shoulder blades.
- Lower under control to a full stretch, keeping your torso angle fixed throughout.
Common form faults
- Standing up as you pull. Fix the torso angle at the start and hold it. Rising up turns the row into a partial deadlift.
- Rounding the lower back under load. Reduce the weight and reset your brace; a chest-supported row is a better option if you cannot hold position.
- Bouncing the plates off the floor. Control the lowering and stop just short of the floor between reps.
Programming
A main row in moderate reps. It loads heavily and does fatigue the lower back, so place it thoughtfully in a week that also contains deadlifts.
Plan your training
Variations & substitutions
Frequently asked questions
- T-bar row or barbell row?
- The T-bar's fixed path and neutral grip make it easier to load heavily with good position; the barbell row demands more bracing and is more technically taxing. Many programmes use both.
- No T-bar machine — what do I do?
- Wedge one end of a barbell into a corner or landmine attachment, load the other end, and use a close-grip handle around the bar. That is where the exercise came from.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: