T-Bar Row with Handle
How to do the T-Bar Row with Handle
- 1
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 2
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.
- 3
Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
- 4
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.
- 5
After a brief pause, return to the starting position.
How to program the T-Bar Row with Handle
Sets and reps
As a compound movement, the T-Bar Row with Handle responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The T-Bar Row with Handle is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the T-Bar Row with Handle into a plan
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Frequently asked questions
What muscles does the T-Bar Row with Handle work?
The T-Bar Row with Handle primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the T-Bar Row with Handle?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the T-Bar Row with Handle should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
