T-Bar Row with Handle

What it is

This compound pulling exercise effectively develops your middle back, building strength and thickness. You perform it using a barbell, typically with a Double D handle. Your latissimus dorsi (lats) and biceps muscles assist significantly in the movement.

Technique tips

• Set up with a wide stance, hips back, and chest up.
• Initiate the pull by actively retracting your shoulder blades.
• Pull the handle towards your upper abdomen, keeping elbows close.
• Avoid jerking the weight; control the movement throughout.
• Lower the weight slowly and with control for best results.
• Maintain a steady core and breathe consistently.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.