T-Bar Row with Handle

A beginner strength exercise for the upper back, done with a barbell.

T-Bar Row with Handle: finishing position

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Barbell
Level: Beginner
Type: Compound
Movement: Pull

How to do the T-Bar Row with Handle

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
After a brief pause, return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the T-Bar Row with Handle

Questions

What muscles does the T-Bar Row with Handle work?

Mainly the upper back, with the biceps and lats helping.

Is the T-Bar Row with Handle good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the T-Bar Row with Handle?

Good alternatives that train the upper back: Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, One-Arm Long Bar Row or Straight Bar Bench Mid Rows.

How many sets and reps of the T-Bar Row with Handle should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).