T-Bar Row

intermediate · pull_horizontal

Setup

Choose the V-handle or wide handle fitted near the pivot end of the bar. Load plates onto the post near the floor pivot and lock them with collars.

Execution

Stand straddling the bar and hinge forward at the hips with a flat back before gripping the handle.
Grip the handle, brace your core, and keep your back flat with a slight bend in the knees for the whole set.
Exhale and pull the handle up to your torso, squeezing your shoulder blades together at the top.
Inhale and lower the handle under control, without letting the plates touch the floor between reps if you want continuous tension.
If you run out of strength or the back starts to round, lower the plates to the floor and stand up to rest instead of forcing another rep.

Breathing

Exhale as you pull up, inhale as you lower. Do not hold your breath to move a heavier weight; if you have high blood pressure, heart disease, a hernia or you are pregnant, never hold it at all, lighten the load and exhale on the pull.

Quick cues

Hip-hinge first, flat back.
Pull with your elbows, squeeze the blades.
Soft knees for the whole set.
Back rounding means lower and rest.

Common faults

Fault: The lower back rounding on a heavy pull
Fix: Drop the weight and reset the hip-hinge with a flat back before every rep instead of pulling through a rounded spine.
Fault: Standing progressively more upright to borrow leg drive for the pull
Fix: Hold the hip-hinge angle set at the start of the set; standing up more each rep means the load is too heavy.
Fault: Curling with the forearms while the back stays passive
Fix: Start by driving the elbows back and squeezing the shoulder blades together.
Fault: Letting the weight drop freely to the floor between reps
Fix: Lower over 2 seconds and stay in control down to the floor.

Equipment

machine

Muscle groups

back, arms