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How to Do T-Bar Row — Form, Muscles & Tips

Learn how to do the T-Bar Row: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Straddle a T-bar row machine or landmine setup and grip the handles.
  2. Hinge forward at the hips until your torso is roughly 45 degrees to the floor.
  3. Pull the handle toward your lower chest, driving your elbows behind your torso.
  4. Squeeze your back muscles at the top.
  5. Lower with control back to full arm extension for 3-4 sets of 8-12 reps.