T-Bar Row
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
Upper BackPrimary · 100%
BicepsSecondary · 40%
TrapsSecondary · 40%
Equipment
T-Bar Row
How to log the weight
Total plate weight
Log the total weight of the plates you loaded.
Recovery window
~72h for the primary movers
Upper Back~72h
Biceps~54h
Traps~54h
Programming notes
T-Bar Row is driven by the upper back, with biceps and traps assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.