Fysiqal

Horizontal Pull · Intermediate

Wide-Grip T-Bar Row

Compound horizontal pull exercise using barbell.
Movement pattern
Horizontal Pull
Difficulty
Intermediate
Equipment
Barbell
Mechanics
Compound
Sides
Bilateral
Main plane
Transverse

Free account. Log your sets of Wide-Grip T-Bar Row and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Wide-Grip T-Bar Row

Cues reviewed by Kwabena Osei on

Setup

A pronated, wide (wider than shoulder-width) grip on the T-bar shifts emphasis toward scapular retraction (mid-trap/rhomboids) and the rear delt, versus the narrow neutral-grip T-bar row's lat-dominant path -- same lean-forward-then-stabilize spine setup as the standard T-bar row.

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.

  • Scapula retractionprimary action

    Trapezius (prime mover, high emphasis); Rhomboids (prime mover, high emphasis)

  • Shoulder horizontal abductionprimary action

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

  • Shoulder extensionsecondary action

    Latissimus dorsi (synergist, moderate emphasis); Teres major (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

All horizontal pull exercises →

From the Knowledge Library

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