T-Bar Row (Barbell)
The T-Bar Row (Barbell) is a barbell exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the T-Bar Row (Barbell)
- 1Stand over the bar with your feet about hip-width apart, hinge forward from your hips with a slight bend in your knees, keep your back flat and chest up, and grab the bar or handles with both hands under your shoulders.
- 2Keeping your body still and core tight, pull the bar in toward your lower chest or upper stomach while squeezing your shoulder blades together, then lower it back down slowly; breathe out as you pull up and breathe in as you lower the weight.
Coach tips
- Keep your back flat and avoid rounding your shoulders to protect your lower back.
- Think about pulling with your elbows and squeezing your shoulder blades together instead of just yanking with your arms.
- Use a controlled tempo and avoid bouncing or jerking the weight, especially at the bottom of the movement.
Train upper back smarter
One rep, one set. Hypro turns the T-Bar Row (Barbell) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next T-Bar Row (Barbell) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The T-Bar Row (Barbell) fits right into proven hypertrophy and strength templates.
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