T Bar Row
Complete guide to T Bar Row. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform T Bar Row
Add the appropriate amount of weight to one end of a barbell and wedge the other end into a corner or landmine attachment.
Stand over the bar, straddle it, and grab the loaded end with both hands.
Hinge at the hips until your torso is roughly parallel with the floor and let your arms hang straight down.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the bar toward your chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |