Type of exerciseCompound

Muscles usedAbs, biceps, lats, lumbars, shoulders, traps


The Rowing T-bar allows you to better isolate the upper back and allow better movement in the shoulder joint.

This is the instructions for the rowing T-bar and how to do 

  • (Read the instructions, tips and tricks, and watch the video several times before doing the exercise)
  • 1. Set the load on the bar.
  • 2. Place the feet with a pelvis width spacing and with the bar between the legs.
  • 3. Do a hip flexion according to your flexibility: that is to say, bend the bust forward keeping the back flat (right without bending it).
  • 4. Then bend your knee until your hands are able to catch the bar. Then grab the V-grip or place a V-grip under the bar. You have your back flat and leaned, your eyes aligned with your position, your hips and knees bent.
  • 5. According to your feelings, move your feet forward and lower your glutes for your comfort and protect your back. Here is the starting position.
  • 6. Raise the bar to your chest by bending your elbows backwards.
  • 7. Then return to the initial position by extending the arms and holding the bar as much as possible.
  • 8. Continue your series by repeating the movement.

The rowing T-bar : several techniques, tips and advice

  • 1. We advise you to control the hip flexion before performing this movement. If you are a beginner, practice first with a moderate weight.
  • 2. Control the movement throughout the exercise.
  • 3. Do not use your back to raise the bar. Never pull with your back.
  • 4. Look in front of you, align your neck with the spine.
  • 5. Bring the chest up and tighten your shoulder blades.
  • 6. Throughout the exercise, the heels must remain anchored to the ground.
  • 7. Do not lower the bar to the ground when you lower it.

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