T-bar row

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How to do it

Chest supported reduces lower back fatigue

Muscles worked

Mainly espalda. Train it inside a balanced routine to progress safely.

Technical sheet

Movement pattern: Horizontal pull
Minimum level: Intermediate
Technical demand: Needs coaching
Fatigue it generates: High (1.6 out of 2.2)
Risk if technique breaks down: Medium

These are the values the generator uses to decide where the exercise goes within the session.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
Using too much weight at the cost of technique and full range of motion.
Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

More Horizontal pull exercises

Add it to your routine

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Frequently asked questions

What muscles does T-bar row work?

T-bar row mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of T-bar row should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).

Is T-bar row good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.

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