Lever T-Bar Row

The T-bar row is an exercise targeting the latissimus dorsi. The main muscle responsible for the 'V-shape'. However, many other muscles assist in bringing the elbows and shoulders backward, as well as maintaining the bent-over position.

This exercise can be performed in many ways regarding the type and placement of equipment, as well as the grip used to hold the barbell. The example photo uses a V-bar, which can be found in most gyms. Some places also have special grips that can be slid onto the end of the barbell. Some gyms have a special barbell that is attached on one side to a hinge on the floor.

T-bar row execution

Place the appropriate weight on one end of a barbell.

Stand over the bar so that it lies between your legs, facing the end with the weight plate or plates.

Place the handle ('V-bar' or special T-bar grip) on (special grip) or against (V-bar) the bar. With a V-bar, slide it from underneath as far as possible against the plates.

Grip the handle with both hands and place your feet shoulder-width apart beside and slightly behind the handle with your hands.

Rise with your arms extended into the starting position, resembling a half-squat position.

Begin the exercise by pulling your elbows toward and along your sides. Keep the plates as close in front of you as possible.

Lower the barbell back to the starting position under control.

T-bar row

Latissimus dorsi (the large back muscle)
Trapezius (trapezius muscle, especially middle)
Rhomboid (rhomboid muscle beneath the trapezius)
Deltoid ('deltoid' shoulder muscle, especially posterior)
Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Erector spinae (back extensor)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Gluteal muscles (gluteus maximus, medius, and minimus)
Biceps brachii, brachialis, and brachioradialis (arm flexors)

T-bar row technique

If there is no special T-bar attached on one side to a hinge, you must account for the movement of the end of the bar that remains on the floor. It can roll back and forth and, with heavy weights, the other end can lift off the ground. You can prevent the rolling by placing this end in a corner of the room or against a piece of equipment. You can prevent it from lifting by asking someone to stabilize the empty end by placing one foot on it.

The exercise is primarily intended for the latissimus dorsi, which pulls the upper arms backward and upward (and the trapezius, which pulls the shoulders backward). Prevent this from becoming an exercise for the legs, glutes, and lower back by allowing them to assist. Therefore, try to ensure that only your arms and shoulders move during this exercise. Do not bend your legs further when lowering the weight so that they can assist by extending again during the upward pull. Also, do not bend further forward when lowering the weight and then allow the glutes and lower back to assist during the upward pull.

Keep your back straight, neither rounded nor excessively arched. Keep your head neutral in relation to your back, as when standing upright and looking ahead. Do not look straight ahead or even upward; instead, look at a point diagonally in front of you on the floor.

At a glance