How To Do T-Bar Rows

t bar rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.


Lying on the belly on the inclined bench and take the handles with a pronated grip :

  • Inhale and brings the bar to your chest

  • Exhale at the end of movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, posterior deltoid, arm’s flexor (biceps, brachialis, and brachioradialis), rhomboids and trapezius.

The machines with a belly support allow to focus less on the positioning, abs and spinal erectors don’t work. When there are very heavy weights, the rib cage can be compressed on the ventral support and this hinders breathing. When it’s difficult to breathe, doing the exercise is unpleasant.


With a supinated grip, this exercise especially works the brachialis and the upper part of the trapezius at the end to the pull.

Share this article if you think it can help someone you know. Thank you.


Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.