T Bar Row
Also known as: T-Bar Row
Muscles worked: Upper Back, Traps, Lats, Rear Delt, Lower Back
How to do it
- 1
Stand with your feet shoulder-width apart, straddling the T-bar row machine.
- 2
Bend at your hips and knees to lower your body down to the handles.
- 3
Grip the handles with both hands, keeping your back straight and chest up.
- 4
Pull the handles towards your torso, squeezing your shoulder blades together.
- 5
Slowly return the handles to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
T Bar Row FAQ
What muscles does the T Bar Row work?
The T Bar Row primarily works the Upper Back, with the Traps, Lats, Rear Delt, Lower Back assisting.
What are the best sets and reps for the T Bar Row?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good T Bar Row?
There is no single number: a good T Bar Row depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your T Bar Row in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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