T-Bar Row

Muscles worked by the T-Bar Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiLower BackErector SpinaeTrapsTrapezius

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the T-Bar Row

1. Straddle the loaded T-bar with feet shoulder-width apart.
2. Hinge at the hips until your torso is around 45 degrees.
3. Grip the handles and keep your back flat.
4. Pull the bar up toward your chest by driving your elbows back.
5. Squeeze your shoulder blades at the top.
6. Lower the bar under control and repeat.

Form tips

• Keep your hips fixed and avoid heaving the torso upright.
• Maintain a soft bend in your knees to protect the lower back.
• Let the weight stretch your lats fully at the bottom.

At a glance

T-Bar Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over Dumbbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Chest-Supported Kettlebell Row
• Chest-Supported Smith Machine Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "t-bar-row",
  "name_en": "T-Bar Row",
  "name_de": "T-Bar-Rudern",
  "name_es": "Remo en T",
  "description_en": "A compound row performed straddling a loaded T-bar, building thickness in the lats and rhomboids.",
  "description_de": "Eine vorgebeugte Ruderübung an der T-Bar für Latissimus, Rhomboiden und den oberen Rücken.",
  "description_es": "Un remo compuesto con barra en T y torso inclinado, que desarrolla dorsales y romboides con cargas elevadas.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "erector_spinae",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Straddle the loaded T-bar with feet shoulder-width apart.",
    "Hinge at the hips until your torso is around 45 degrees.",
    "Grip the handles and keep your back flat.",
    "Pull the bar up toward your chest by driving your elbows back.",
    "Squeeze your shoulder blades at the top.",
    "Lower the bar under control and repeat."
  ],
  "instructions_de": [
    "Grätschen über die belastete T-Bar, Füße schulterbreit.",
    "Beuge die Hüfte, bis der Oberkörper etwa 45 Grad geneigt ist.",
    "Greife die Griffe und halte den Rücken flach.",
    "Ziehe die Stange zur Brust, indem du die Ellbogen nach hinten treibst.",
    "Presse die Schulterblätter oben zusammen.",
    "Senke die Stange kontrolliert ab und wiederhole."
  ],
  "instructions_es": [
    "Colócate a horcajadas sobre la barra en T con los pies al ancho de los hombros.",
    "Inclínate en las caderas hasta que el torso quede a unos 45 grados.",
    "Agarra los mangos y mantén la espalda plana.",
    "Tira de la barra hacia el pecho llevando los codos hacia atrás.",
    "Aprieta los omóplatos en la parte superior.",
    "Baja la barra de forma controlada y repite."
  ],
  "tips_en": [
    "Keep your hips fixed and avoid heaving the torso upright.",
    "Maintain a soft bend in your knees to protect the lower back.",
    "Let the weight stretch your lats fully at the bottom."
  ],
  "tips_de": [
    "Halte die Knie leicht gebeugt für einen stabilen Stand.",
    "Richte den Oberkörper beim Ziehen nicht mit auf.",
    "Halte den Nacken in Verlängerung der Wirbelsäule."
  ],
  "tips_es": [
    "Inclina el torso unos 45 grados manteniendo la espalda plana.",
    "Tira llevando los codos hacia atrás, no solo con los brazos.",
    "Junta los omóplatos en la parte alta del tirón."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/t-bar-row-start.webp",
      "peak": "images/flat/t-bar-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "t-bar-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.