How to do a T-bar row
Straddle the bar facing the weighted end, feet about shoulder-width apart.
Hinge at your hips with your knees slightly bent and grip the handle with both hands.
Lift the bar off the floor so your arms are straight and your back is flat, leaning well forward.
Row the handle toward your chest, driving your elbows back and squeezing your shoulder blades together.
Lower it under control until your arms are straight, keeping the same torso angle.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common T-bar row mistakes
Standing more upright each rep
Hold the same lean throughout, so your back does the work.
Using your hips to heave it up
Lighten the load until you can row it without a hip thrust.
Rounding your back
Keep your chest up and back flat.
Logging weight differently
Count the plates only, or the plates plus the bar, but always the same way.
How to track your T-bar row
Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.
Estimated 1RM, Epley formula
50 kg × (1 + 10 ÷ 30) ≈ 67 kg
A set of 10 at 50 kg estimates a one-rep max of about 67 kg.
