Sunday, April 7, 2013

All About The T-Bar Row

The T-bar row is one of the most popular back exercises out there for a good reason. It works.

The old school T-Bar row

All you need is a barbell, neutral grip handles, weights and a corner.

You can also use small plates in order to increase the range of motion.

Note: This picture demonstrates increased range of motion which is possible thanks to smaller plates. 

One arm T-Bar row

You can also do the exercises with one arm if you want to focus more one side of the body and develop unilateral strength.

Chest Supported T-bar row

Another option which is easier on the lower back is the chest supported T-Bar row. This varitiation requires a machine and does not strengthten the lower back quite as much.

Machine T-bar row

Is some gyms you can find a special machine for T-Bar rows. The main benefit over an old school T-Bar row is that it's faster to set-up and does not damage the property of the gym.


Q: Do you think the T-Bar row is good exercise for back thickness?

A: If by back thickness you mean bigger upper back then yes.

Q: Can I use T-Bar rows instead of deadlifts?

A: Yes, but make sure you don't do chest supported rows in order to make the lower back stronger.

Q: How many sets and reps do you recommend?

A: It depends on your whole program.