T Bar Row
Trains the upper back. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the T Bar Row
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 13 on the Upper Back page.
Muscles worked
What T Bar Row trains
Technique
How to do the T Bar Row
- Position a barbell in a landmine attachment or corner, load one end, and straddle the bar. Attach a V-handle under the bar near the plates, or grip the bar with both hands.
- Hinge forward at your hips until your torso is at roughly a 45-degree angle, keeping your back straight and your knees slightly bent.
- Pull the bar towards your chest by bending your elbows and squeezing your shoulder blades together.
- Slowly lower the bar back to the starting position with your arms fully extended. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back flat and your core braced throughout the movement to protect your spine.
- Squeeze your shoulder blades together at the top of each row to maximize upper back engagement.
- Avoid using momentum or jerking your torso upward to lift the weight.
- Exhale as you pull the bar up and inhale as you lower it back down.
Substitutes
Swap T Bar Row for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the T Bar Row for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.