Exercises / T bar row
T bar row GIF
Figure
Male figure; the female figure follows.
Colour and background options arrive for this exercise in the next update.
Worked muscles
- LatsMusculus latissimus dorsi
- RhomboidsMusculi rhomboidei
- TrapeziusMusculus trapezius
- Rear shouldersMusculus deltoideus, pars spinalis
- BicepsMusculus biceps brachii
- Equipment
- Barbell
- Level
- intermediate
- Loop
- One repetition, 2.53 seconds
Get this animation
Part of the row pack, all 13 row variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/t-bar-row \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a t bar row
- Position feet firmly on either side of the barbell with knees slightly bent and maintain a neutral spine throughout the movement
- Hinge forward at the hips until your torso is at approximately a 45-degree angle to the floor
- Grip the barbell with both hands using an overhand grip, hands positioned close together near the weighted end
- Engage your core and pull the barbell up toward your lower chest by driving your elbows straight back
- Squeeze your shoulder blades together at the top of the movement and pause briefly
- Lower the weight slowly and under control back to the starting position
Form tips
- Keep your chest up and shoulders back to maintain proper spinal alignment and prevent rounding of the upper back
- Focus on pulling with your back muscles rather than your arms by initiating the movement with your shoulder blades
- Avoid using momentum or swinging the weight as this reduces muscle activation and increases injury risk
- Maintain tension in your core throughout the entire range of motion to protect your lower back
