Wide-Grip T-Bar Row

Technique

How to perform Wide-Grip T-Bar Row

1. Set up the T-bar row machine with its wide pronated handle and load it for the set.
2. Stand astride the bar with your knees slightly bent and hinge until your torso is about 45 degrees to the floor.
3. Grip the handle and hold the torso steady, with your head aligned and arms extended.
4. Pull the handle toward your upper abdomen, moving the elbows up and outward as the shoulder blades draw together.
5. Pause briefly, then extend the arms under control without rounding or rocking the torso.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.