T-Bar Row 

Developing the Muscles of the Back

Back to the Muscle Group

*Many machines offer similar

Movements and can be substituted

If they offer a very narrow grip


1)      Start by with grasping a

straight bar by itself, or

find a narrow row

attachment to aid in your


2)      Proper form and posture

are critical in keeping from

using the wrong target


3)      Keep your chest out, and

your eyes looking forward

with a firm shoulder width


4)      Begin by pulling the weight

towards you in a straight

line with your hands coming

to a stop right at your chest


5)      Stop for 2 seconds and squeeze your supporting back muscles.

6)      Slowly lower the weight back

to the starting position to

complete one repetition.

Muscles Worked:

Center of your Back, and Lower Lats