T Bar Rows Exercise to Build Middle back muscles

Why is T-Bar rows such an effective exercise?

T bar Rows is a Power exercise to build middle back muscles. Check the correct execution technique and blast your back muscles.

Purpose - To build middle back muscles. It also works on the outer lats when done with a narrower grip.

T bar rows start Position


T bar rows is done on a T bar machine.


  1. Standing on a T bar machine grasp its handles with an overhand grip. Keep your feet together and knees slightly bent.
  2. Lift the bar until the bar touches your chest keeping the back straight.
  3. Now slowly lower the bar until it nearly touches the ground.

T bar rows Midpoint position

Points to Remember

  • Exhale while you exert.
  • Avoid hunchback bending as it leads to Injury.
  • Go Complete range of motion.

T bar rows is a tough exercise, but building a strong back is a must to develop a quality physique, stay injury free and back pain free for life.

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