T-Bar Row

Technique

How to perform T-Bar Row

1. Load the T-bar row machine and stand astride its bar where you can reach the fixed handles.
2. Take a stable stance, bend your knees slightly and grip the handles.
3. Lift the load clear of its rest using your legs and hips, then hold a hip hinge with your chest facing forward and down.
4. Start with the elbows extended and keep the torso angle steady.
5. Pull toward your upper abdomen by moving the elbows back and retracting the shoulder blades.
6. Lower under control, allowing the shoulder blades to move forward without collapsing or swinging the torso.
7. Finish by lowering the implement to its rest under control.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.