T-Bar Row: Benefits, Muscles Worked, and More

The barbell row is a timeless classic, best known for its capacity to build a wide and thick back – but what if things could be taken a step further?

Enter the T-bar row; a variation on the standard barbell row that increases mid-back muscular recruitment by allowing for a more neutral grip to be used.

While the T-bar row and other row exercises are technically similar, the T-bar row sets itself apart as a back exercise by allowing for a far more horizontal angle of the torso, a more comfortable grip and greater recruitment of muscles like the trapezius and lats.

What is the T-Bar Row?

To put things in a more technical sense, the T-bar row (occasionally referred to as a parallel landmine row) can be classified as a multi-joint compound exercise most often performed for low-volume sets and a high amount of resistance.

The comfortable and low-impact set-up that makes the T-bar row unique is what allows for its greater loading capacity, hence its frequent inclusion in many bodybuilding and strength-building workout plans.

Who Should Do T-Bar Rows?

T-bar rows are a novice-level exercise and are otherwise accessible to anyone capable of performing a conventional barbell row.

In particular however, bodybuilders and other individuals seeking the most advantageous position to work their lats and traps will find the T-bar row to be the best exercise available.

Take note that the T-bar row will place the back in an even more horizontal position than conventional rows, and as such is not suitable for exercisers with a history of back issues.

What Equipment is Needed for T-Bar Rows?

T-bar rows will require a barbell, some weight plates and a T-bar attachment. If no T-bar attachment is available, it is possible to substitute with a V-bar cable machine attachment, or to simply grip the barbell near one end.

In addition, though it is not exactly necessary, lifters may also see greater stability and safety benefits from using a landmine attachment as well.

How to: T-Bar Rows

To perform a repetition of T-bar rows, the lifter will step over a loaded barbell, ensuring that there is sufficient space between their legs for the barbell to travel through. 

The opposite end of the bar should be secured to the floor, either with the use of a landmine attachment or by placing a stable and heavy object atop it.

Furthermore, the torso should be at an approximate 45° angle to the floor throughout each repetition, ensuring maximum back muscle focus.

Bending forward and gripping the T-bar handles in both hands, they will flex the core and ensure their spine is in a neutral curvature before pulling the barbell upwards. 

Once the plates come within several inches of touching the chest, the lifter will slowly return the barbell to its original position, thereby completing the repetition.

What Muscles are Worked by the T-Bar Row?

Being a compound exercise, the T-bar row works more than just one muscle group. It is capable of working the entirety of the back and parts of the upper arms, although not all in equal measure.

The muscle groups worked to the greatest degree by the T-bar row are referred to as primary mover muscles, whereas those worked to a lesser degree or only in an isometric capacity are called the secondary movers or stabilizers.

Primary Mover Muscles

The primary muscles of the T-bar row are; the trapezius (especially the middle and lower sections), the posterior deltoid head, the latissimus dorsi, the rhomboids, the teres minor and major, the biceps brachii and the infraspinatus – each of which are utilized throughout the entire movement pattern and to great intensity.

Secondary Mover and Stabilizer Muscles

Other muscles worked by the T-bar row are the brachioradialis, the erector spinae, the brachialis, the medial head of the deltoids and the muscles of the core.

While these particular muscles are not worked to the same intensity or range as the primary movers, they are nonetheless still vital to performing the T-bar row correctly and will receive some level of development despite their weaker involvement.

What are the Benefits of Doing T-Bar Rows?

Apart from the usual effects of doing resistance exercises, the T-bar row is also characterized by providing several benefits that are not present in other exercises.

More Comfortable, More Advantageous, and Easier to Learn

While it is true that the conventional barbell row is already quite simple and comfortable on its own, the T-bar row takes these benefits to another level by allowing for a neutral grip and more immediately-vertical angle of resistance to be used.

The usage of a neutral grip will place less stress on the structures of the forearms, as well as allow for a more advantageous arm angle for proper back muscle recruitment – hence the fact that the T-bar row is great for trapezius development.

On top of that, the T-bar row allows the hips and knees to be bent lower, which will bend the torso at a more horizontal angle, but also help diffuse some of the strain that would otherwise be placed on the lower back during other row variations. 

Excellent for Building the Middle and Lower Back Muscles

Just as is the case with other neutral-grip rowing exercises, the T-bar row is especially effective at working the muscles of the trapezius, rhomboids and lats – all of which make up a significant portion of the middle and lower back.

While it is technically possible to achieve this same recruitment pattern with exercises like the cable row or bent-over dumbbell row, the T-bar row is unique in its maximal loading capacity and bilateral mechanics.

Variability in Grip

In spite of the fact that the majority of T-bar row handles are meant to allow for a neutral grip, several brands will also feature multiple handles so as to allow for underhand or overhand grips as well. 

This can effectively alter which muscles are targeted the most by the exercise, with an overhand grip placing greater focus on portions of the upper back, whereas an underhand grip will include the biceps to a more intense degree.

Posture Improvements, Trunk Stability, and Functional Strength Carryover

Because of the angle of the torso during each repetition of the T-bar row, the muscles of the core are worked in an isometric capacity.

Over time, this can result in improved posture (on account of erector spinae strengthening), and greater trunk stability (improved abdominal muscle function).

In addition to such benefits, the T-bar row is also quite similar to many real-life activities, thereby providing specificity of training and allowing the lifter to better perform these actions on account of their improved functional strength.

Common Mistakes Made With T-Bar Rows

While any number of mistakes can be made in regards to T-bar row form, some errors are more frequently seen. The following are some of the most common mistakes lifters make when doing T-bar rows.

Jerking the Bar by Bending the Torso

One particularly egregious mistake lifters can make is swinging the bar upwards – a move often involving bending the hips or torso forward.

While this usually indicates that the bar is loaded with too much weight for them to handle, some lifters may be doing so simply because of poor training habits. 

To make the most out of each T-bar row repetition, lifters should perform the exercise in a slow and controlled manner, and ensure that their torso remains relatively stationary throughout the movement. 

If you have to move your torso lower to complete the repetition, too much weight is being lifted.

Limiting ROM With Big Plates

Because the diameter of a weight plate is significantly larger than that of the barbell, lifters may be unintentionally limiting their range of motion by selecting plates of larger size. 

This can cause the plate to touch the chest before the muscles are fully worked, robbing them of training stimulus and growth.

While plates differ in size depending on their brand, it is usually a good idea to select numerous smaller plates, rather than a single large one when performing T-bar rows.

Flaring the Elbows

Another frequently seen mistake with T-bar rows is if the lifter flares their elbows outwards during the first phase of the exercise.

For recruitment of the back muscles, lifters will see the best results from keeping their elbows close to the torso and focusing on pulling them behind the back, rather than out to the sides.

Allowing the elbows to flare outwards can cause the lats to flare as well, potentially resulting in pain and injury if the error in form is particularly bad.

Fully Extending the Legs

A mistake regardless of what row variation is being done; performing the exercise with the legs fully extended will create an unstable lower body and shift a significant amount of tension to the lower back – of which will be in a highly disadvantageous position as well.

Keeping the legs locked out during T-bar rows is the primary cause of lower back pain associated with the exercise, and should be avoided as much as possible. The legs must be bent, and the pelvis pushed back so as to create a better lever with the entire body.

Variations and Alternatives of the T-Bar Row

For lifters who wish to substitute out the T-bar row but still retain many of the benefits, there are a few possible exercises that can fit the bill.

1. One-Handed T-Bar Rows

For greater focus on one side of the body at a time, it is possible to perform a T-bar row with only one hand. This is achieved by foregoing the T-bar handle and instead gripping the barbell itself – retaining the neutral grip.

While the one-handed variation of the T-bar row is practically the same in every way, the fact that only one half of the body is being worked at a time means that the lifter can better focus on proper contraction of their muscles, as well as help prevent muscular imbalances from developing.

2. Neutral-Grip Cable Rows

In the event that no free weight equipment is available, a cable row can more than suffice.

So long as a two-handed neutral grip attachment is used, the lifter will be able to target much the same muscle groups as they would with a conventional T-bar row – alongside the benefit of a longer time under tension, and far less strain being placed on their lower back.

Note that the majority of cable row machines will not feature the same angle of resistance as a free weight T-bar row, meaning that the posture and stability benefits normally seen with the latter exercise may be diminished.

3. Dumbbell T-Bar Rows

For gyms without barbells or T-bar handles, it is entirely possible to perform the exercise with a dumbbell alone.

To do so, the lifter needs to simply grip a dumbbell in much the same way they would a T-bar handle before proceeding with the exercise.

Dumbbells with particularly long handles are especially useful for this purpose, and can allow for lifters to perform a T-bar row if they are not yet strong enough to do so with a barbell.

4. T-Bar Row Machine or Chest Supported T-Bar Row

Occasionally grouped under just “T-bar rows”, the machine T-bar row or chest supported t-bar row is in fact distinct from its barbell-based counterpart, as the latter exercise is usually performed with the feet flat on the ground, unlike the angled and elevated position of the T-bar row machine.

This particular variation is most useful for lifters having trouble maintaining a tight core or torso angle. The machine’s chest pad and angling of the entire body allows for the correct stance to be maintained with less effort from the lifter, allowing them to perform the exercise without risking injury or poor form.

Frequently Asked Questions (FAQ)

Is the T-Bar Row Effective?

Yes!

The T-bar row is considered to be one of the most effective back exercises for building mass and strength in the back.

For the best results, combine the T-bar row with one or two accessory exercises and sufficient recovery.

Is the T-Bar Row Better Than Barbell Rows?

In certain aspects, the T-bar row may be a better choice than the barbell row. 

While most would point out the fact that T-bar rows are better for building middle and lower back mass, they may also fail to mention that it is a safer and more comfortable exercise than the barbell row – and that it is arguably better for building upper-back strength due to the more advantageous stance involved.

Is the T-Bar Row the Best Back Exercise?

The best back exercise will vary between goals and individuals. 

In the context of building mass and strength of the middle and lower back, the T-bar row is arguably one of the more optimal choices.

While it does not recruit the biceps as much as other row exercises, it makes up for it by being better at hitting the trapezius and lats.

Final Thoughts

As effective and easy as the T-bar row is, keep in mind that it means nothing without proper form and the right kind of methodology outside of the gym.

Remember to follow the right diet, program the T-bar row appropriately and to allow your body sufficient time off to recover.

For novice lifters just starting with the exercise, performing 2-3 sets of 5-8 repetitions is ideal.

References

1. Lorenzetti, Silvio, Romain Dayer, Michael Plüss, and Renate List. 2017. “Pulling Exercises for Strength Training and Rehabilitation: Movements and Loading Conditions” Journal of Functional Morphology and Kinesiology 2, no. 3: 33. https://doi.org/10.3390/jfmk2030033

2. Lincoln, Merrick A. PT, DPT, CSCS; Sapstead, Gareth W. MSc, CSCS; Moore, Kayla N.; Weldon, Anthony PhD, MSc, CSCS. Exercise Technique: The Landmine Row. Strength and Conditioning Journal ():10.1519/SSC.0000000000000751, November 21, 2022. | DOI: 10.1519/SSC.0000000000000751