T-Bar Row
Compound exercise targeting the mid-back with a barbell. Pull the load toward you by squeezing the shoulder blades, pause at the contraction, then return under control.
Muscles worked
- Lats (primary)
- Rhomboids
- Biceps
Equipment
Barbell
How to do it
- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
- Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
- Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.
Sets and reps to start with
4 sets of 10 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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