T-Bar Row
Muscle Groups: Traps, Lats
T-Bar Row focuses on Traps, Lats, with Shoulders, Chest, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform T-Bar Row with proper form and technique.
- 1
Stand with your feet shoulder-width apart, knees slightly bent, and grasp the T-bar handle with both hands.
- 2
Hinge at your hips and lean forward with a straight back, pulling the T-bar towards your chest while squeezing your shoulder blades together.
- 3
Lower the bar back to the starting position while maintaining control and keeping your back straight.
Tips for Success
These tips will help you perform T-Bar Row safely and effectively while maintaining proper form.
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Keep your back neutral throughout the movement to avoid injury.
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Avoid rounding your shoulders; focus on pulling with your back muscles instead of your arms.
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Use a weight that allows you to maintain proper form throughout the exercise.
Secondary Muscles
While T-Bar Row primarily targets Traps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Chest, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed T-Bar Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as T-Bar Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
