T-Bar Rows

How to do the T-Bar Rows

Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar straight up until it touches your upper abdominals. Reverse the movement to lower the bar but do not let it touch the floor until after your last rep.
Spotter Information:
A spotter can stand in front of the individual and spot at the bar

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Latissimus Dorsi
  • Rhomboids
  • Biceps Brachii
  • Arms
  • Machine

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
105.5 lbs10.2 135 lbs

What is a good starting weight?

Based on an average weight lifted of 105.5 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 52 lbs and aim for 12-15 reps.


Workouts Plans with T-Bar Rows

Purpose Type Level
Hypertrophy Advanced
Sport Specific Intermediate
Strength Intermediate
Sport Specific Advanced
Muscle Specific Advanced
Muscular Definition Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.