T-Bar Row
Muscles worked: Back (assisted by biceps, rear delts, traps).
How to do it
- Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad.
- Lay face down on the pad and grab the handles.
- Lift the bar off the rack and extend your arms in front of you.
- As you exhale slowly pull the weight up and squeeze your back at the top of the movement.
- After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest up, hinge held at 45°
- Drive the elbows back, plates to the chest
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the t-bar row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.