Fysiqal

Horizontal Pull · Intermediate

T-Bar Row

Compound horizontal pull exercise using barbell.
T-Bar Row demonstration (no audio).
Movement pattern
Horizontal Pull
Difficulty
Intermediate
Equipment
Barbell
Mechanics
Compound
Sides
Bilateral
Main plane
Multiplanar

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How to do the T-Bar Row

Cues reviewed by Kwabena Osei on

Setup

Scapular adduction (retraction) is a deliberate technique for optimal lat engagement on rows — not automatic. The pull completes without it; retracting the shoulder blades increases the muscle's effective force angle. Cue it explicitly.

  1. Lean forward slightly as the bar comes up toward the upper pecs/chest to allow the proper pulling path — align the spine into a stable hinge position first, then hold (stabilize) it there for the rep; don't let the lean substitute for a braced, neutral spine.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, moderate emphasis); Latissimus dorsi (synergist, moderate emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, moderate emphasis); Biceps brachii (synergist, moderate emphasis); Brachioradialis (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, high emphasis); Multifidus (stabilizer, moderate emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.