T-Bar Row
The T-Bar Row primarily works the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Teres Major, Teres Minor, Trapezius (Lower) and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
Barbell row performed on T-bar apparatus with fixed handles emphasizing mid-back.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Teres Major, Teres Minor, Trapezius (Lower) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Latissimus Dorsi, Trapezius (Middle), Rhomboids.
Alternative Exercises
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