The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi and rhomboids). The secondary muscles stressed are the shoulders and biceps.

Starting Position

Lay on the inclined pad in a position where the top of the pad is in the position as designated by the trainer (adjust the placement of your feet accordingly). Grip the handles in the designated position with your arms extended forward. Push your chest out and pull your shoulders back to help isolate the back muscles.


Pull the handles back to your chest and squeeze your shoulder blades together hard. Take two to three seconds to return the handles to the extended position.

Training TipsT-Bar Row

  • Keep your chest out and shoulders back to help isolate the back muscles.


  • Most T-Bar rows have two different hand positions, which can be used to vary the area of the back being stressed.

Warning Tips

  • Do not overextend your shoulders when returning the handles to the extended position. Failure to do so can result in serious injury to your shoulders.
  • Do not excessively arch your back when pulling the handles back. Failure to do so can result in serious injury to your back.
  • Do not return the handles to the extended position any faster than two to three seconds. You must be in control at all times when performing this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.

Robert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives.


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