T Bar Row Exercise Guide & Video

Share on FacebookTweet about this on TwitterShare on StumbleUponShare on RedditPin on Pinterest

Watch T Bar Row

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Stand with your feet shoulder-width apart and your knees bent. Grasp the handles of the machine. Stand up with the weight so that your legs are only slightly bent. Your upper body should be at a 45 degree angle.

Step 2. Pull the weight up until it touches your chest. Squeeze your back muscles at the top of the motion. Do not arch your back and do not move your lower back to help move the weight up.

Step 3. Lower the weight back down to arms length.  If your gym does not have a T bar row, the exercise may be performed by placing a barbell in the corner and using a triangle grip.


The T bar row is a machine commonly found in most gyms. It is a good exercise for building size and strength in the inner part of the middle back. If your gym does not have a machine, the exercise may be performed by placing a barbell in the corner so it will not move and then placing a close grip bar around the barbell. This exercise should be approached carefully by those with lower back problems. It is also important to keep a tight core throughout the exercise and to not round your back at any point in the motion.

T Bar Row 4
T Bar Row 3

Updated: April 1st, 2015