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T-bar row

intermediatebarbellcompound exercise
T-bar row: start of the movement
1 · start
T-bar row: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps

Correct technique

  1. 1Chest over the bar, back straight, pull your elbows back to your hips and squeeze your shoulder blades at the top.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Caution if you have pain

If you have pain in your back, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Bent-over barbell row
barbell
Bent-over dumbbell row
dumbbells
Seated cable row
cable
Chest-supported row
dumbbells, bench
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