T-Bar Row

A compound row performed straddling a loaded T-bar, building thickness in the lats and rhomboids.

How to do it

1. Straddle the loaded T-bar with feet shoulder-width apart.
2. Hinge at the hips until your torso is around 45 degrees.
3. Grip the handles and keep your back flat.
4. Pull the bar up toward your chest by driving your elbows back.
5. Squeeze your shoulder blades at the top.
6. Lower the bar under control and repeat.

Tips

• Keep your hips fixed and avoid heaving the torso upright.
• Maintain a soft bend in your knees to protect the lower back.
• Let the weight stretch your lats fully at the bottom.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Erector spinae, Traps