How to do the t bar row

Step by step

1. Add some weight to the T-bar station.
2. Step on the platform, lean forward and grab the handles with an overhand grip.
3. Retract your shoulder blades, engage your abs, and inhale.
4. With your back neutral, push through your heels and extend your hips a bit to lift the weight off the floor.
5. Keep your torso almost parallel with the floor and have your arms straight.
6. Inhale again and pull the weight until the handles get close to your torso. Breathe out at the top.
7. Extend your arms as you breathe in. Don’t set the weight on the floor.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the t bar row

• 8-Week Upper Body Emphasis4 × 8
• 6-Week Back Builder3 × 10
• Arnold Split4 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.