T Bar Row

Setup

1. 01Load the lever arm and stand on the footplates straddling it.
2. 02Hinge at the hips to roughly 45 degrees with a flat back.
3. 03Grip the handles, usually neutral, with arms hanging long.
4. 04Brace the trunk before lifting the weight off the stops.

Execution

1. 01Pull the handles toward the lower chest by driving the elbows up and back.
2. 02Squeeze the shoulder blades together at the top.
3. 03Lower under control to full arm extension.
4. 04Hold the hinge angle constant for every rep.

Checkpoints

• -Back stays flat; hinge angle does not creep upright.
• -Plates travel a full range, not short pulses.
• -Elbows drive back rather than out.
• -Weight is controlled down, never dropped onto the stops.

Common mistakes

• -Standing up with each rep and turning it into a hip extension.
• -Rounding the lower back under heavy loads.
• -Loading large plates that block range of motion at the chest.
• -Jerking the weight off the stops instead of a smooth first pull.