T-Bar Row Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

T-Bar Row is a strength exercise that works your abs and traps.

T-Bar Row is a great moderate move. When done correctly, it can effectively target your core, neck, shoulders, upper back, upper body and waist.

It requires barbell to do.

T-Bar Row

How to do T-Bar Row


The T-Bar Row workout is perfect for helping develop power and the main muscles in your back.

Start out by putting your foot at either side of the T-Bar Device, holding your knees slightly bent, abs close and gripping the handles of the tool with a strong grip.

Slowly bent at the knees so that the body is nearly parallel with the floor because that would be your starting point.

from this place, raise the bar up towards your chest in a steady and guided fashion and push for as far as you are able to.

When you hit the top spot, keep for a count, relax your back muscles and move back to the starting point.

Tips :

When doing this exercise holding the elbows tight to your chest.


  • Finish the movement by pulling the weight to your chest.

Illustrated Guide

Learn how to do t-bar row from this step-by-step illustrations:

T-Bar Row 1
T-Bar Row 2

Muscles Worked

The muscles used for t-bar row may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for t-bar row are:

Primary Muscles

  • Abs
  • Traps

Synergyst Muscles

  • Biceps

Frequently Asked Questions

What muscles does T-Bar Row work?
T-Bar Row works abs, traps.
What is T-Bar Row good for?
T-Bar Row is beneficial for conditioning and to strengthen. It works the best for core, neck, shoulders, upper back, upper body and waist, as it works abs, traps. T-Bar Row is a great strength exercise for men, men over 50, women and women over 50.
Is T-Bar Row a good exercise?
T-Bar Row is a popular strength exercise for abs, traps.

Training, Progressions and Regressions

Interested in how to improve your T-Bar Row faster?

T-Bar Row Training and Progressions

Standards and Averages

Wonder how do others perform in T-Bar Row and how should you?

T-Bar Row Standards and Averages


Wonder how to work the same muscles with other exercises?

T-Bar Row Alternatives


Wonder how to make T-Bar Row either easier or more challenging?

T-Bar Row Variations

Discover more


Type(s) Strength, Compound
Muscles Worked Abdominals, Trapezius, Biceps Brachii
Difficulty Level(s) Moderate, Simple
Equipment Barbell, Weight Machine
Location At Gym
Major Exercise Inverted Row

Muscles Worked

Target muscle(s) Abs, Traps
Synergyst muscle(s) Biceps

Related exercises

Discover more