Bent Over Two-Arm Long Barbell / T-Bar Rows
How to Do 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.
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Related Middle Back / Lats And Upper Back & Lower Traps Exercises
Barbell Pullovers / Lying Chest Overhead Extensions
Seated Low Cable Back Rows
Contralateral Limb Raises
Bent Over Two-Arm Long Barbell / T-Bar Rows Exercise Details
Muscles worked
Bent Over Two-Arm Long Barbell / T-Bar Rows targets middle back / lats and upper back & lower traps and also works biceps and forearms. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: barbell / ez-bar.
Similar exercises
Related exercises that work similar muscle groups include Barbell pullovers / lying chest overhead extensions, seated low cable back rows and contralateral limb raises. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
