T-Bar Row

Inner back

Coach's Tips

It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.

How to

Starting Position

1. Stand in front of a T-bar row machine with your feet shoulder-width apart and your knees slightly bent. 2. Place your hands on the handles and slightly bend your arms.


1. Keeping your back straight and your core engaged, pull the handles towards your chest, squeezing your shoulder blades together. 2. Return to the starting position and repeat.

Breathing Technique

1. Exhale as you pull the handles towards your chest. 2. Inhale as you return to the starting position.


1. Make sure to keep your back straight and your core engaged throughout the exercise to avoid any back strain. 2. Do not swing your body or use momentum to move the weight keep the movement controlled.

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