T-bar row

4 × 8-10  ·  Equipment: Barbell & plates

Muscle groups: Back

How to do t-bar row

1. Place the T-bar (or the bar on the machine) between your legs and choose your grip.
2. Hinge your torso forward with a neutral back and slightly bent knees.
3. Hold the grip with extended arms and engage your core.
4. Exhale and pull the handle toward your chest, driving your elbows back.
5. Squeeze your shoulder blades together without shrugging toward your ears.
6. Lower with control to a full lat stretch without rounding your back.

Mistakes to avoid

• Do not round your lower back when leaning or pulling the weight.
• Avoid torso momentum: every rep must start from a dead stop.
• Do not shrug your shoulders toward your ears; retract your shoulder blades, do not elevate them.
• Control the lowering so you do not drop the weight and protect your elbow and back.

Progression

• Establish neutral-back technique at moderate loads for 8-10 reps.
• Add 2.5 kg when you complete 4 sets with controlled shoulder blades.
• Lower over 3 seconds on some sets for more time under tension.
• As the load grows, avoid yanking movements and prioritize clean, full ranges.