Bent Over Two-Arm Long Barbell / T-Bar Rows
- Set up an Olympic (long) barbell with weight plates on one end only.
- Put the other end of the bar against a wall or something heavy so it can’t slide backwards.
- Straddle the bar with your knees slightly bent.
- Bend forward at the waist until your torso is nearly parallel to the floor.
- Grip the bar close to the weight plates with both hands, using a neutral grip. One hand in front the other. This is the start position.
- Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest.
- Hold and squeeze your back muscles.
- Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so.
- Keep the bar from touching the floor.
- pause then repeat.
Related exercises to discover
Bent over two-arm long barbell / t-bar rows is a gym work out exercise that targets lower back and middle back / lats and also involves abs and biceps and forearms and upper back & lower traps. Refer to the illustration and instructions above for how to perform this exercise correctly. Cat back / backward camel stretch, seated machine back row and inchworms / walkouts are related exercise that target the same muscle groups as bent over two-arm long barbell / t-bar rows. Visit our directory for more exercises.
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.