T-Bar Rows

Exercise for back, shoulders and biceps

T-Bar Rows Illustration

Exercise execution guide

Starting position

Use a T-Bar machine (or place a barbell in the corner of a room). Stand with feet either side of the bar, bend your knees, and bow forward so that your chest is directly over the plate on the barbell. Grab the handle in both hands.


Keeping your posture still, pull the handles so that the plate rises towards your chest. Pause just before it touches, and then slowly lower it back down.

Equipment required

T-Bar machine, plates

Main muscles

Back muscles

Secondary muscles

Rear deltoids, biceps