T-Bar Row
This is the unsupported, free-bar T-bar row; the trunk and hips must hold the hinge while you row. Main target: upper back. Starting point: 4 × 8–12 repetitions.
Instructions
Setup
- Secure the landmine end of the bar, load the free end evenly and attach a stable T-bar handle.
- For T-Bar Row, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Straddle the bar, hinge to a neutral back and take the handle with the plates clear of the floor.
Execution
- Keep the torso angle fixed, row toward the lower ribs, pause, then lower until the arms are long without rounding the back.
Range, tempo and breathing
- Perform 4 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not stand up between reps or bounce the plates. Reduce the load if the hinge or bar path changes.
Regression and progression
- Use less weight, a higher torso angle or the separate chest-supported variation.
- Add load only while the torso angle stays fixed; then add a brief pause at the ribs.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your upper back is recovered.