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T-Bar Row

How To Do A T-Bar Row Exercise Demonstration Video and Guide

The T-Bar Row is a great exercise that primarily targets the middle of the back.

To get started:

  1. Set one end of an olympic barbell in the corner of the room to anchor it in place or place the barbell into a landmine if you have access to one.
  2. Then place a double d grip attachment handle underneath the barbell.
  3. With a wide stance, straddle the barbell with your legs, grab the handles, and bend your knees to get into a quarter squat position while maintaining an upright back.
  4. While keeping your upper torso and legs locked in position, pull the barbell towards you by bending your elbows, squeezing your shoulder blades together, and contracting your back muscles.
  5. Hold for a good squeeze, then under control, extend your arms to lower the weight back to the starting position and repeat.

Beginner Variation

Advanced Variation

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