Strength · Horizontal pull · Barbell
T-Bar Row
T-Bar Row is a strength exercise with a barbell that mainly works the upper back, with help from the lats, rear delts and biceps.
How to do it
- Hinge forward with a neutral back
- Pull the elbows back towards the hips
- Squeeze the shoulder blades at the top
- Lower under control, the torso stays still
In Sets Ahead
Sets Ahead starts you on 3 sets of 8–12 reps with 2:00 rest. When every set reaches 12 reps, the weight goes up 2.5 kg, or 5 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Upper back
Also
- Lats
- Rear delts
- Biceps
Joints it loads
- Grip and forearms some
- Lower back some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of t-bar row, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.