T-Bar Row
10 reps
Pull the bar up into your torso, squeeze your back, then lower it under control.
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BACK
T-Bar Row
The T-bar row is a loaded pulling movement that builds the mid-back while also working the lats, rear delts, and biceps. The fixed bar path and stable stance let you handle heavier loads with less balance demand than a free row. It's a reliable way to add back thickness and strength.
How to do it
- 1
Load the T-bar machine and straddle the bar with a foot on each side.
- 2
Take hold of the handles with your palms facing down.
- 3
Hinge forward with a flat back and brace your core.
- 4
Exhale and pull the weight up toward your torso, keeping your elbows close to your body.
- 5
Squeeze your back at the top, then lower the bar back down with control.