Should I use a wide or narrow grip?

A narrow grip typically emphasizes the lats and mid-back thickness, while a wider grip shifts more of the focus toward the rear deltoids and upper traps.

Is the T-bar row better than the bent-over barbell row?

The T-bar row allows for a more neutral grip and a fixed path of motion, which can be easier on the lower back and more stable for heavy lifting.

How high should I pull the bar?

Pull the bar until the plates or your hands nearly touch your midsection, ensuring your shoulder blades are fully retracted.

T-Bar Row Form Guide: Build a Stronger Back

Master the T-bar row with our step-by-step guide. Learn proper form, avoid common mistakes, and build lat thickness with this classic strength exercise.

How to Perform

Load one end of a barbell and secure the other into a landmine attachment or a corner.
Straddle the bar and grip the handle or the barbell itself just below the weighted plates.
Hinge at the hips with a slight bend in your knees and a neutral spine until your torso is at a 45-degree angle.
Pull the weight toward your upper abdomen by driving your elbows back and squeezing your shoulder blades together.
Pause briefly at the top of the movement to maximize muscle contraction.
Lower the weight slowly under control until your arms are fully extended and you feel a stretch in your lats.

Common Mistakes

Rounding the lower back during the lift
Using momentum or swinging the torso to move the weight
Shortening the range of motion by not fully extending the arms
Pulling with the hands instead of driving with the elbows

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Trapezius
Rear Deltoids
Biceps

Related Guides

Lats · Back