The T-Bar Row is a classic back exercise that has been around for many years. It was a regular exercise in the back routine of Arnold, who used to brace the non-weighted end of a bar into a corner to keep it from moving and it’s come a long way since then.
What Are T-Bar Rows
T-Bar Rows are a compound back exercise that target back thickness and overall back development. Originally, these were performed by lifting the end of a barbell (with the other end secured). Nowadays, there are specific machines that duplicate the movement. Some of these machines have a chest pad which forces good form. Otherwise, your form is similar to barbell rows. It’s easy to use a lot of weight on these, especially done old-school style by lifting the end of a barbell.
Muscles Worked
T-Bar rows work the entire back. Synergists include the traps, lats, rear deltoids and biceps. Stabilizers include the erector spinae, the glutes, hams, and quads.(1,2)
Variations & Grip
Landmine T-Bar Row
With the old school versions of the T-Bar row, you just wedge the end of a bar into the corner, or put some plates on top of it. With the development of the landmine base, the non-weighted end of the bar fits into a tube that has a base. The base rests on the floor and allows the lifter to do several other exercises besides T-Bar rows.
T-Bar Row Machine
Many gyms will have a T-Bar machine. Usually, this machine will have a built-in handle, with the better ones offering multiple grip options. Depending on the machine, there might be a chest pad.
Grip Options
Perhaps the biggest variation is the grip. You can use a close parallel grip (if you’re using a bar, use a V-handle for this) or a close overhand grip. You can also use a shoulder width overhand grip, or a shoulder width parallel grip.
Example Routine
Lat Pulldowns To The Front - 5 sets - 25, 20, 15, 12, 10 reps
Lat Pulldowns To The Rear - 5 sets - 30, 25, 20, 15, 12 reps
Regular Grip T-Bar Rows - 3 sets - 15, 12, 10 reps
The grip here is a shoulder-width, overhand grip.
Close Grip T-Bar Rows - 3 sets - 15, 12, 10 reps
This is a close parallel grip. If you’re using a low cable or the end of a bar, use a V-handle.
Standing Low Cable Rows - 5 sets - 30, 25, 20, 15, 12 reps
Performance Tips
Perform your reps in a controlled manner focusing on correct form. Use a slower eccentric phase with a pause in the fully stretched position. The tempo should be: 2 seconds up, optional 2-second pause and squeeze at the top, 4 seconds down with a 3-second pause right before the turnaround. Finally, use a weight you can handle in good form. Make sure you’re using enough weight, don’t end a set because you reach a number, end it when you can’t do anymore reps.
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References:
- https://exrx.net/WeightExercises/BackGeneral/LVTBarRow
- https://exrx.net/WeightExercises/BackGeneral/LVCloseGripTBarRow
