Duration required
Focus Area required
 s rest

T-Bar Row

Key Points:

  • Place feet shoulder width apart.
  • At wider than shoulder width grab the handles and lift it to the center.
  • Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.

Common Mistakes:

  • Leaning back to help pull the weight up.
  • Elbows pointing out too far outwards towards the shoulders.
  • Wrists losing alignment with forearms.

Where you should 'feel it':

Primary Muscles:
Traps, Lats
Secondary Muscles:
Muscle diagram with the following muscles highlighted Traps, Lats, Biceps

Similar Exercises

Start by placing your feet approximately shoulder width on the foot platforms. Grab the horizontal handles evenly at just wider than shoulder width.

Then lift up the t-bar off its rest and center it directly underneath you with your arms slightly bent. Pull the T-Bar up towards your chest with your elbows pointing outwards at about 45 degrees. Pull all the way up until your hands are aligned with your chest, then slowly lower the weight back towards to the starting position. Tense your core to maintain a straight back. Repeat for the desired amount of repetitions then re-rack the bar.

Avoid leaning back and using momentum, your chest should always remain in constant contact with the padding.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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