Setup & Positioning
"Load the T-bar with the desired weight. Stand over the bar with your feet shoulder-width apart, straddling the bar. Hinge at the hips and grip the handles—either a neutral grip (palms facing each other) or a wide grip depending on your setup. Keep your chest up, spine neutral, and core braced."
Key point: “The hinge position is key—your back stays flat, and your torso remains stable throughout the movement.”
Execution
"Row the weight toward your lower chest or upper stomach by driving your elbows back. Squeeze your shoulder blades together at the top. Lower the bar under control until your arms are fully extended, maintaining your torso position."
Where You Should Feel It
- Lats and mid-back during the pull
- Rhomboids and traps squeezing at the top
- Core muscles stabilizing your torso
Where You Shouldn’t Feel It
- Lower back strain from rounding or overarching
- Neck tension from looking up excessively
- Shoulder discomfort from flaring elbows too wide
Breathing
"Exhale as you row the bar in, inhale as you lower it back down."
Common Mistakes to Avoid
- Rounding the back – Keep a neutral spine for safety.
- Standing up during the row – Maintain the hinge position.
- Jerking the weight – Use controlled motion to protect joints.
- Letting the plates touch the ground between reps – Maintain tension.
