How to do a T-Bar Row
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About T-Bar Row
T Bar
Instructions for Proper Form
T-Bar Row is a compound movement that primarily targets your back but also engages the shoulders and biceps. By using a T-Bar, you have a more stable grip and can lift heavier weights compared to other row variations. The fixed bar path helps maintain proper form, making this exercise a great choice for building back strength and muscle mass.
- Load a T-Bar Row Machine with your desired weight. Stand with your feet on either side of the bar.
- Grab the handles with palms down.
- Grasp the bar. As you exhale, pull the weight up and engage your back. Keep your arms close to the torso.
- At the top of the movement, inhale and lower the bar back down the starting position.
Weight & 1 Rep Max Calculator
Average T-Bar Row standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps55lbs70lbs
- advanced8reps65lbs80lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to T-Bar Row
1. Cable Row
99.8 mSCORESWAPPED 5,310 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
2. Lat Pulldown
100 mSCORESWAPPED 4,144 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
3. Dumbbell Row
99.9 mSCORESWAPPED 3,699 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
4. Machine Row
95.6 mSCORESWAPPED 3,646 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
- Beginner
- Back
- Row Machine
5. Hammerstrength Iso Row
93 mSCORESWAPPED 3,053 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is fairly similar to other seated rows, however the Hammerstrength Machine will restrict your range of motion to an arc, rather than a straight line. The machine also adds stability to the movement, which allows you to focus your attention on exertion rather than stability.
- Beginner
- Back
- Hammerstrength (Leverage) Machine (all forms)
6. Bent Over Barbell Row
97.1 mSCORESWAPPED 2,589 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
7. Hammerstrength High Row
91.5 mSCORESWAPPED 2,030 TIMESHammerstrength High Row is a compound exercise that primarily targets your back. This movement is somewhere in between a Lat Pull Down and a Seated Row. The Hammerstrength Machine helps restrict your range of motion by moving on a set path, and adds a ton of stability to the movement. This is a great exercise for building strength, and the use of a machine allows you to focus more of your efforts on exertion rather than form.
- Beginner
- Back
- Hammerstrength (Leverage) Machine (all forms)
8. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,817 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
9. Landmine Row
80.5 mSCORESWAPPED 1,573 TIMESLandmine Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of the landmine causes the weight to arc towards the chest, rather than move in straight line. This is an excellent exercise for adding some variety to your rows, and is a great way to build muscle mass and strength.
10. Pull Up
93.2 mSCORESWAPPED 1,550 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
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- Pull Up Bar