T-Bar Row

Set-up

• Stand over the bar with feet hip-width apart and grip the handle with both hands.
• Hinge at the hips with a slight knee bend until your torso is at about 45°.

How to do it

1. Pull the handle towards your lower chest, leading with your elbows.
2. Squeeze your shoulder blades together at the top.
3. Lower the weight under control until your arms are straight.

Coaching cues

• Keep your back flat and your torso still.
• Brace your core before each rep.

Common mistakes

• Standing up as you pull, which shortens the range and lets momentum do the work.
• Rounding the lower back.

Safety

• If your lower back tires before your upper back, use a chest-supported row instead.