Exercise Spotlight: T-Bar Rows

We’re covering the T-Bar Row in this edition of Exercise Spotlight! This is a classic compound back exercise that’s been popular for decades. Primarily for thickness, the T-bar row deserves a place in the routine of any lifter. In this article, I’ll explain what it is, what muscles it works, present a sample routine, and go over nutritional/supplement guidelines. Let’s get started!

What Are T-Bar Rows

As noted, T-Bar Rows are a compound back exercise. They target back thickness and overall back development. Back in the day, this exercise was performed by lifting the end of a barbell (with the other end secured in a corner). Now (2025), there are t-bar machines, and some are actually a barbell with one end secured – no more shoving the end into a corner! Still others have a chest pad to force good form. Otherwise, your form is like other rowing movements. This is an easy exercise to use a lot of weight, especially done old-school style.

Muscles Worked

The T-Bar row works the entire back. Synergists include the traps, lats, biceps, rear deltoids and chest. Stabilizers include the erector spinae, the glutes, hams, quads, and the long head of the triceps. Antagonist stabilizers include the abs and obliques. (1, 2)

Variations & Grip

T-Bar Row Machine

Most, if not all, gyms have a T-Bar machine. Usually, this machine will be a regular bar with a built-in handle, with the better ones providing different grip options. Depending on the machine, there might be a chest pad for support.

Landmine T-Bar Row

With the old school T-Bar row, you simply wedge the end of a bar into the corner, or put some plates on top of it. Not anymore! With the landmine base, the non-weighted end of the bar fits into a tube that is inside the base. Now, the base sits on the floor for t-bars. You can also do other exercises with this device.

Grip Options

With the t-bar row, the biggest variation is with your grip. You can use a v-handle for a close, palms-facing grip. You could also use a close overhand grip. Or, you can use a shoulder width overhand grip, or a shoulder width palms-facing grip. As you can see, you have a number of effective options.

Using It In Your Routine

Here’s a back routine featuring T-Bar rows.

Deadlifts

Warm up over 3 sets:

Bar x 15 reps
20% RM x 10 reps
40% RM x 8 reps

3 working sets x 6-8 reps

T-Bar Rows

3 working sets x 6-8 reps

Lat Pulldowns

3 sets x 6-8 reps

Performance Tips

Perform your reps in a controlled manner focusing on correct form. You should never race through your reps, and you shouldn’t do half or quarter reps either. If you stop at a predetermined rep total but could have easily done more, add weight, you aren’t working hard. I advocate going to failure, not stopping at the first sign of discomfort.

Here’s your tempo: 2 seconds up (or, concentric phase), 4 seconds down (or, eccentric phase) with a 3-second pause at the fully stretched position right before the turnaround. Rest between sets should be 60 seconds – no phone! None of this camping out for 10 minutes on your phone, leave it in your gym bag!

Nutritional Suggestions

Before you start your back workout, try and eat at least one quality pre-workout meal. This will, of course, depend on what time you hit the gym. If you can, have your first meal about 4 hours before you train, and have your second meal about 2 hours later. However, be sure you allow enough digestion time before drinking your pre-workout.

Also, I always advise eating/drinking 50% of your total daily carbs in the meals that surround your workout. This includes your post-workout shake and meal. It’s during these hours you should be eating the day’s simple, sugary carbohydrates. The primary concern here is to take in lots of high-quality protein and fast-digesting carbs.

Supplement Suggestions

As mentioned above, you need to make sure you allow enough digestion time for your pre-workout meal(s). The last thing you will want to do is drink your pre-workout while still feeling full. I drink mine on an almost empty stomach. Good pre-workouts include NutraBio Base, one of the best “core” or “basic” budget pre-workouts on the market. Another great option (and a more complete formula) is Gorilla Mind Gorilla Mode. This is the well-balanced Pre that started the citrulline dosing wars. Needless to say, the entire formula is effectively dosed.

Next, make sure you use a good protein powder. We’re talking cornerstone products here folks. When it comes to protein powder, I almost always suggest Hi-Tech Precision Protein. This is a whey protein powder that is different from the rest. Why? Because it is designed to release leucine in the initial phases of protein synthesis. Of course, that’s a direct trigger of muscle growth.

From there, I always advise adding creatine to your supplement program. Which type? I suggest using the original creatine monohydrate This is the type that has had the bulk of the testing conducted on it over the years. For brands, I suggest AllMax Nutrition Creatine Monohydrate.

Summary

When it comes to building a thick back, nothing beats rowing movements, and one of the best are T-Bar Rows. Of course, you need width as well, but this classic exercise should be a mainstay in your back program. Make the most of it by using progressive overload, and don’t forget to stop by illpumpyouup.com and stock up!

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