T-Bar Rows

March 19, 2015 - Back Exercises, Barbell Exercises
T-Bar Rows



A few exercises deserved to be defined as classic. But without a doubt the T-bar row is one of them. Since of the Golden era of the bodybuilding (70-80s) the T-bar row was one of the favorite exercises for building big and thick back muscles. You don’t need fancy machines to perform the T-bar row all you need is corner, bar and motivation.


Position the bar into a landmine or in a corner to prevent it from moving. Load the desired weight on the end as you use small plates – 5 or 10kg. Stand over the bar and position a doubled D row handle around the bar next to the collar. Bend your knees arch your back and lift the bar from floor. Stand upright and set your feet wider than a shoulder width. Then as you keep your back arched and your chest out slowly bend over until your torso is at 70-80 degrees to the floor. Keep your knees slightly flexed, your arms fully extended and your head in line with your body. This is the starting position.


Start the row by pulling backward with your shoulder blades and then pulling with your arms until the handle reach your lower abdominal muscles. Hold the contraction for a second and squeeze your shoulder blades together then slowly lower the weight back to the starting position.