T-Bar Row

The thickness builder — a neutral, powerful row you can load heavy without wrecking your grip.

Setup

1. Straddle the bar, hinge to ~45°, flat back.
2. Grip the handle, arms long, lats engaged.

How To Do It

1. Row the handle to your stomach, elbows tight to the body.
2. Squeeze the blades one beat at the top.
3. Lower to a full stretch under control.

Breathing

Exhale rowing in.

Common Mistakes

• Jerking with the whole body — the hinge stays frozen.
• Half reps — full stretch to full squeeze.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.