The T-bar row is a bent-over row with one end of the bar anchored: your back works heavy on a steadier path than with a free barbell.
1Starting position2End position
Setup
Straddle the bar, feet shoulder-width, bar between your feet. Hinge over with a flat back and bent knees. Grab the handle, set your shoulder blades and lift the bar off the floor to straight arms.
Execution
Straddle the bar, take the handle, and stand up using your legs and hips — starting position with your arms straight and a wide stance.
Hinge forward to about 45° with a flat back, knees soft.
Exhale and pull the weight to your upper stomach, squeezing your shoulder blades together.
Inhale and lower it slowly back to straight arms, keeping the hinge.
Common mistakes
Rounded back — keep your lower back flat and hinge from the hips.
Standing up with each rep — keep the same torso angle.
Yanking the weight to your chest — row to your lower belly.
Not lowering to straight arms — let your back stretch at the bottom of every rep.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
