Wide-Grip T-Bar Row

Technique

How to perform Wide-Grip T-Bar Row

1. Load the T‑bar row with the desired weight and attach the wide pronated (palms‑down) handle.
2. Stand astride the bar with feet shoulder‑width apart and a slight bend in your knees.
3. Hinge forward at the hips until your torso is roughly 45 degrees to the floor, keeping your back flat and core braced.
4. Grip the wide handle, arms fully extended beneath your shoulders.
5. This is your starting position - maintain a neutral spine and keep your head in line with your torso.
6. Exhale as you pull the handle toward your upper abdomen, driving your elbows up and outward while squeezing your shoulder blades together.
7. Pause briefly at the top of the movement to maximize upper‑back contraction, then inhale as you lower the weight back to the starting position in a slow, controlled manner without rounding your back.
8. Repeat for the prescribed repetitions, keeping each rep smooth and avoiding torso sway.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Posterior Deltoid, Trapezius.