T-Bar Rows


  • This movement is performed with a T-bar machine or performed by placing a bar with one end in a corner and the handle created by a triangle close grip pulley. See picture above.
  • Stand on the platform provided or a block with your feet shoulder width apart.
  • Grasp the handles or triangle with your palms facing in. Next, keeping your lower back flat, bend your knees slightly. Now, bring the weight up to your chest, keeping your elbows close to your sides.
  • Hold and contract for 1-2 seconds, then release back down to the starting position.


  • Be sure to keep your knees slightly bent to aid your back and keep your back flat at all times.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres