T-Bar Row

Exercise / Back / Wing, Erector Spinae

How to do T-Bar Row

T-Bar Row

T-Bar Row Benefits

  • T-bar row are a strength training exercise that mimics the movement of rowing a boat. The goal is to strengthen the muscles that bring the arms toward the body, as well as those that move the shoulder blades toward the spine. The t-bar row can allow you to lift more weight. Due to the nature of this movement, you are able to leverage more weight.
  • The T bar, which targets the entire back chain, targets the latissimus dorsi, infraspinatus, trapezius, posterior deltoids and rhomboids, so adding exercises such as barbell rows and t-bar rows to your training programs will be beneficial for the development of back muscles.

T-Bar Row – Muscles Worked

Target - Latissimus Dorsi
Synergists - Levator Scapulae
Synergists - Infraspinatus
Synergists - Teres Minor
Synergists - Posterior Deltoid
Synergists - Trapezius
Synergists - Teres Major
Synergists - Rhomboids
Synergists - Brachialis
Synergists - Pectoralis Major, Sternal
Synergists - Brachioradialis
Dynamic Stabilizers - Biceps Brachii
Dynamic Stabilizers - Triceps, Long Head
Stabilizers - Erector Spinae
Stabilizers - Hamstrings
Stabilizers - Gluteus Maximus
Stabilizers - Adductor Magnus
Stabilizers - Quadriceps
Antagonist Stabilizers - Rectus Abdominis
Antagonist Stabilizers - Obliques
T-bar row muscles worked

T-Bar Row Alternative

These alternatives exercises are all effective ways to stimulate and work similar muscle groups that the T-Bar Row would hit. Try adding these variations of the T-Bar Row into your training to keep workout fun and varied.

t bar rows

T Bar Row Muscles Worked Benefits