T-Bar Row

Setup

1. 01Straddle the bar and attach a close-grip handle under the loaded end.
2. 02Hinge to roughly a 45 degree torso angle with the back set.
3. 03Brace the core and pull the shoulders down.
4. 04Let the arms hang straight with the plates just off the floor.

Execution

1. 01Pull the handle toward the chest and upper abdomen.
2. 02Drive the elbows back without shrugging the shoulders.
3. 03Squeeze the shoulder blades together at the top.
4. 04Lower under control until the arms are fully extended.

Checkpoints

• -Torso angle stays fixed near 45 degrees.
• -Elbows track back rather than flaring wide.
• -The back, not the hips, finishes the pull.
• -Arms reach full extension at the bottom.

Common mistakes

• -Using leg drive and standing up to heave the weight.
• -Rounding the lower back under load.
• -Cutting the range short at the bottom.
• -Pulling too high toward the neck and over-flaring the elbows.