Strength · Recomp guide

T-Bar Row with Handle

The t-bar row with handle is a beginner strength exercise for your middle back, using barbell.

Main muscles
Middle back
Also works
Biceps, Lats
Equipment
Barbell
Level
Beginner
T-Bar Row with Handle, starting position
Start
T-Bar Row with Handle, end position
Finish

Setup

Straddle the T-bar or landmine bar, hinge forward with a flat back, and hold the handle with both hands.

How to do it

  1. Brace with your knees slightly bent.
  2. Pull the handle towards your lower chest.
  3. Squeeze your shoulder blades together.
  4. Lower until your arms are straight.

Coaching cues

  • Chest stays at the same angle.
  • Elbows close to your body.

Common mistakes

  • Standing up as you pull.
  • Rounding your back at the bottom.

Alternatives to the t-bar row with handle

Reverse Grip Bent-Over Rows Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over One-Arm Long Bar Row Barbell Incline Bench Pull Barbell Lying Cambered Barbell Row Barbell One-Arm Long Bar Row Barbell