Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

T-Bar Row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, lower back, biceps

You need

Landmine, Barbell

Also works on the chest-supported row machine

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Straddle the bar, hinge with a flat back
  2. 2Row the handle to your chest
  3. 3Control the lowering

Most common mistake

Loading so many plates that the range shrinks to inches.

Watch a demo
A
For back
#23 of 40
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tensionStrong
Loaded stretchStrong
ProgressionStrong
Low costGood

Heavy and simple to load, but holding the bent-over position tires the lower back.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

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