Exercise of the Week! "T- Bar Rows"

T Bar Rows

Primary muscle group used ~ Back

Secondary muscle group used ~ Rear shoulders, Biceps

T Bar Rows ~ Like barbell bent over rows, the T bar row is a pure mass builder. This variation of the bent over row adds new angles and dimensions to this traditional movement making it an exciting and challenging exercise.

The main area exercised is the mid back and this exercise will help to strengthen and add thickness to this area.

Classified as a compound movement, secondary muscles include the rear shoulders (deltoids), and the biceps.

Most modern gyms will have T bar rowing stations. However, if you don't have one, try sticking one end of your bar into a corner and use a close grip chin up bar under the actual bar.

Position for the T bar row
1. Keep your feet firmly planted on the platform and bend forward at the hips keeping your back flat and knees bent.
2. Grasp the lever/T-bar with both hands.
3. Keep your head as high as possible and keep your torso parallel to the floor.
4. Fully extend your arms.
Execution of the T bar row  
1. Pull the lever/T-bar until it touches your chest remembering to keep your torso parallel to the ground.
2. Slowly lower the lever/bar until your arms straight. Repeat movement.


Home Gym variation ~  When I started weight training with my brother we didn't go to a gym. My brother had everything needed at his home and what we didn't have we improvised with what we did have. T-bar rows were one of my favorites, and still are. I love the strength and power used to execute this great back exercise. I am still partial to the old fashioned home gym T bar rows my brother introduced to me in my early weight lifting years.  

" How to" Home gym style T-bar rows ~  Needed is a long straight barbell. One side of the barbell is wrapped with a towel which will keep it place when you stick it in a corner, any corner of a room will do. The other end is loaded with the iron... Iron plates and secured with clamp if you have. if not you can do without clamp with caution. You then squat over the middle part of the barbell with bar between your legs, back flat, head up and both hands holding barbell tightly. Staying in squatting position,with your back flat and knees bend you have your form set,barbell in hand with arms fully extended while holding barbell, you then pull the weighted barbell toward your chest just as shown in the picture above. The iron plates will be close just above your chest as you are pulling upward. As you are pulling upward you keep you body tight, and most of all flexing your back as you row to the top. Keeping total control of the weight as you lower back down extending your arms back down to complete the each full row. If done correctly you will feel it in the center of your back, rear delts and biceps. It is a feel good mass builder exercises.


Whether you do T bar rows in the gym on the T bar row machine or at home with a simple barbell and iron plates you will execute this exercise the same described above in each variation. I hope you come to love this exercise as much as I do. They are an exercise you rarely see done in the gym, but they should be a part of your regular weight training routine for your back. Especially if your wanting to build mass and make your back muscle as powerful and developed as it can be. Even if you not, it can be done with lighter weight with more reps. It is just an all around perfect exercise for your back muscles. Try it, I bet you will love it <3