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Horizontal Pull · Compound
T-Bar Row
Targets Lats, Upper Back with an optimal working range of 6–12 reps.
Primary Muscles
Lats, Upper Back
Secondary: Rhomboids, Biceps, Core
Typical Rep Range
6–12 reps
Back Dominant
Equipment Tier
Barbell & Rack
Barbell
Movement Profile
Intermediate · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of T-Bar Row:
- 1 Hinge at hips with flat neutral spine
- 2 Grip handles and pull weight towards ribcage
- 3 Keep chest braced and pull with elbows
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Standing too upright as weight gets heavy
- ✕ Rounding lower back
Structured Programming
Programs Featuring T-Bar Row (1)
Substitutions & Variations
Similar Exercises to T-Bar Row
Horizontal Pull Barbell & Rack
Barbell Row
Lats, Upper Back · 5–12 reps
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Horizontal Pull Barbell & Rack
Inverted Row
Lats, Upper Back · 8–15 reps
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Horizontal Pull Barbell & Rack
Seal Row
Lats, Upper Back · 8–12 reps
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Horizontal Pull Dumbbells & Bands
Chest-Supported Row
Upper Back, Lats · 8–15 reps
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Horizontal Pull Dumbbells & Bands
Dumbbell Row
Lats, Upper Back · 8–15 reps
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Horizontal Pull Full Gym Access
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Lats, Upper Back · 8–15 reps
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