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T Bar Row
T Bar Row - a strength movement targeting the back.
HD video
01 · Overview
What it is & why it matters
T Bar Row is a compound pull that primarily develops the back. Performed with bodyweight, it builds strength, stability and control through a full range of motion when programmed with intent.
02 · Execution
Step-by-step instructions
- 01
Set up
Take a stable stance and grip the bodyweight with the lift positioned over your base of support. Brace the core and pack the shoulders before the first rep.
- 02
Initiate the rep
Begin the movement by driving the elbows, keeping the target muscle (back) loaded throughout.
- 03
Working range
Move through the full available range without losing position. Avoid bouncing out of the stretched position - use a controlled tempo.
- 04
Finish the rep
Return to the start position by reversing the movement under control and squeezing the back at the top.
- 05
Breathing
Inhale and brace before the rep, exhale on the hardest portion of the lift.
03 · Coaching
Pro tips
- Think about the back doing the work, not just moving the load from A to B.
- Match weight to clean technique - leave 1–2 reps in reserve until form is dialed.
- Control the eccentric (lowering) phase - that's where the muscle grows.
- Initiate every rep with the back, not the biceps.
04 · Avoid
Common mistakes
✕
Using momentum to move the weight instead of muscular tension.
✕
Cutting the range of motion short to handle heavier loads.
✕
Losing the brace or letting the lower back round at the bottom of the rep.
✕
Shrugging the shoulders to the ears instead of pulling with the lats.
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