T-Bar Row
The T-bar row allows heavy loading with a neutral grip that is easy on the shoulders. It hammers the mid-back, lats, and traps simultaneously. Use a landmine attachment or wedge one end of a barbell in a corner.
How to Perform
Straddle the bar with feet wider than shoulder-width.
Hinge forward and grip the handle or V-grip attachment.
Pull the weight to your chest, keeping your elbows close to your body.
Squeeze your shoulder blades at the top before lowering.
Maintain a flat back throughout — do not round at the bottom.
Common Mistakes to Avoid
Standing too upright, reducing back activation.
Using too much weight and relying on momentum.
Rounding the lower back under heavy loads.
Muscle Activation
Variations
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