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Bent Over Two-Arm Long Barbell / T-Bar Rows

Bent Over Two-Arm Long Barbell / T-Bar Rows exercise illustraion diagram
Equipment required
Primary muscle group(s)
Bent Over Two-Arm Long Barbell / T-Bar Rows exercise muscle groups Bent Over Two-Arm Long Barbell / T-Bar Rows exercise primary muscle groups Bent Over Two-Arm Long Barbell / T-Bar Rows exercise primary muscle groups Bent Over Two-Arm Long Barbell / T-Bar Rows exercise secondary muscle groups Bent Over Two-Arm Long Barbell / T-Bar Rows exercise secondary muscle groups Bent Over Two-Arm Long Barbell / T-Bar Rows exercise secondary muscle groups Bent Over Two-Arm Long Barbell / T-Bar Rows exercise secondary muscle groups
  1. Set up an Olympic (long) barbell with weight plates on one end only.
  2. Put the other end of the bar against a wall or something heavy so it can’t slide backwards.
  3. Straddle the bar with your knees slightly bent.
  4. Bend forward at the waist until your torso is nearly parallel to the floor.
  5. 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.
  6. Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest.
  7. Hold and squeeze your back muscles.
  8. Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so.
  9. Keep the bar from touching the floor.
  10. pause then repeat.
This exercise can be performed using a cable station's low pulley or T-bar row machine. You can use a stirrup or double handle cable attachment to lift the weight by looping it under the end of the bar.
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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 diagram and instructions above for how to perform this exercise correctly. Trx suspension strap pull ups, sled pulls and supine lying down position / corpse pose are related exercise that target the same muscle groups as bent over two-arm long barbell / t-bar rows. Visit our free illustrated exercise directory for more exercises to try in your workouts.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
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Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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