The T-Bar row is easily one of our favorite back exercises to build strength and add serious to our backs. It’s the perfect cross between a free weight exercise and a machine. allowing you to move a ton of weight while still using a ton of back muscle.
While we do think it’s hard to beat, some situations call for a great T-Bar alternative. Maybe you don’t have access to a T-bar or perhaps you simply want to change things up; We're about to discuss the 6-best T-bar row alternatives for building your back muscles.
Table of Contents:
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6 Best T-Bar Row Alternatives
- T-Bar Row Muscles Worked
- Important Training Variables
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6 Best T-Bar Row Alternatives
The T-Bar alternative exercises we're about to get into take four factors into consideration.
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Do they target similar muscle groups as the T-bar row?
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Do they place less compressive force on the lower back?
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Do they enable you to progressive overload?
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Can you use different hand grips?
All of the above are different benefits of the T-bar row. Therefore, using those 4 questions, allow us to pick the best back exercises to replace the T-bar row.
When picking the exercises that will work best for you, keep equipment in mind, particularly if you work out at home or your gym doesn't have certain things.
1. Barbell Row
Barbell rows can be more challenging that a T-bar row, since you’re in complete control of the bar and how far you want to move through your range of motion. It can also serve to challenge your core a bit more, since you have to stabilize yourself in that forward hinge rather than leaning back into the leverage of the landmine.
Be careful not to load this exercise too much too soon, especially if you are dealing with a lower back injury. Perfect that form and technique before increasing resistance!
Pro-Tip: Utilize different grips - close, wide, underhand, and overhand.
How to do the Barbell Row:
- To begin, you’ll want to place a firm grip slightly wider than shoulder width with palms facing down on a barbell, removing it from a rack. The shoulders and wrists should be in alignment here.
- Once you have secured your grip on the barbell, hinge forward slightly at the hips while keeping your back straight and head in line with the spine.
- With feet shoulder width apart, knees slightly bent, and arms extended, retract your shoulder blades and pull the barbell toward your torso.
- Pause at the top, really focusing on the squeeze and engagement between your shoulder blades.
- From here, slowly lower the barbell back down until the arms are fully extended.
2. Seal Row
A seal row is a type of chest-supported back row that helps isolate the back muscles. It’s performed by placing a loaded barbell under a bench.You then lie face down on the bench and grip the barbell with an overhand grip. Driving your chest into the bench, you row the barbell up to the bench.
This is so effective as the bench prevents momentum, ensuring strict form. However, you can press into the bench as you row which may improve your lifts.
With that said, setting a seal row up can be a bit cumbersome. Therefore, you can also use two dumbbells which simplifies the set-up part. Further, you can perform these with your feet off the ground to help isolate the movements. Or, you can place your feet on the ground which can help with drive. We will post a video of the dumbbell version with feet raised below.
How to do the Seal Row:
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Set up an elevated bench. You may need to place a bench on a couple weight plates.
- You can try another version, an inclined seal row, using an adjustable bench placed at a 30 or 40-degree angle
- Place your dumbbells or barbell under the bench.
- Lay down on the bench with your chest firmly planted in the pad.
- Grab your equipment with an overhand grip.
- Drive your chest into the pad while rowing the load up towards your belly.
- Let down in a slow and controlled motion.
3. Power Row
Power rows are another variation of the barbell row that can be used instead of the T-Bar row. The main advantage is that you’re going to be able to move a lot of weight.
A power row is a combination of a deadlift and row that uses momentum to move big loads to optimize growth and size.
It starts with the first half of a deadlift, by bringing the barbell up to the knees. This position should be strong and powerful. Once at the knees, the momentum is then transferred into a powerful back row making this a power and strength move; a perfect T-bar alternative.
When we perform these, we keep reps low, below 5. However, these may be using heavy or light loads. When using heavy loads, you use the momentum of the first half to overload the row. This means this should be heavier than what you can usually do during a row. If you use a lighter load, the movements should be as fast and powerful as possible.
How to do A Power Row:
- Set up a barbell and set-up in the same manner as you would a deadlift with the weight on the ground.
- Grab the barbell with an overhand grip that’s slightly wider than shoulder-width apart.
- Be sure the barbell starts close to your shin.
- Pull the slack out of the bar and pull your shoulders back.
- Drive your feet into the ground and pull the barbell off the ground.
- Your back should maintain the same angle.
- Once the barbell reaches your knee, stop elevating and finish with a row to your belly
4. Landmine Row
If your gym simply doesn’t have a T-Bar machine, you can simply perform a landmine row.
A landmine row is essentially the same movement as the T-bar row except it uses a little tool, called a landmine, to perform the movement. A landline can either be an independent piece, which you secured inside a weight plate, or connected to a rack.
Either way, there will be a hinged, female end that you place one end of a barbell in. This then allows you to load the barbell and manipulate it, such as performing a row. You can also buy an actual T-bar attachment to make your own T-bar landmine set-up.
How to do A Landmine Row:
- Set up a landmine with a barbell. Load the free collar of the barbell.
- Stand over the barbell, near the load.
- Hinge your hips back and grab the barbell near the weights.
- Keep your shins vertical and hips tight. Raise your chest while keeping your shoulders pulled back.
- Pull your shoulders back and then pull the load up.
- Drive your elbows high to the sky.
5. Seated Cable Row/Chest Supported Cable Row
A good T-Bar alternative that provides support while allowing heavy loads is the classic seated cable row. This back exercise lets you sit down which provides stability.
However, you have plenty of ability to move in order to move heavy weight while still stabilizing the weight. Plus, you can use various attachments.
Or, if you have access, you can use a chair to perform a chest supported cable row. A chest supported row is a great T-bar row alternative as they place focus on the pulling motion while keeping very strict form.
How to do a Seated Cable Row:
- To begin a seated cable row, grab the cable attachment that looks like a V (so that both hands can grab onto the attachment).
- Once attached appropriately to the cable machine, sit down facing the machine and take hold of the V handle.
- You’ll initially be leaning forward, with resistance on the handle – ensure that you can sit back on the machine with proper form (not rounding your back, engaging your core, and keeping a neutral spine).
- Once you’re sitting up straight and knees are soft, retract your shoulder blades and pull until your elbows reach your sides, bringing the V handle toward your abdomen.
- Pause for a count, then slowly extend your arms out straight while maintaining an upright torso through the duration of your set.
6. Kroc Row
Now, a Kroc row is a unilateral back movement so it’s obviously not a direct alternative to the T-Bar row. However, we think it still deserves a spot.
When we think of the T-Bar row, we think moving big weights and that’s what you do with the Kroc row. The Kroc row is a style of dumbbell row that utilizes controlled body movement. This simply means you use some body momentum to move some weight.
This extra momentum allows you to perform more reps with heavy weight.
How to do a Kroc Row:
- Grab a heavy dumbbell (you can start lighter and work your way up).
- You can perform these using a bench like a traditional dumbbell row or lean over and place your hand on a sturdy object.
- Grab the dumbbell with your palm facing toward you or slightly inward.
- Be sure you have a straight back with your shoulders in line with each other.
- Lift the dumbbell off the ground and get a good stretch in your lat.
- Perform a little dip to get momentum and then pull the dumbbell up by driving your elbow back.
- At the top of the movement, squeeze your back muscles and hold for a brief second.
- Lower the dumbbell back to the starting position, maintaining control and repeat.
Note: You may need to use straps as you’ll be rowing heavy weight for multiple reps.
T-Bar Row Muscles Worked
We're going to briefly explain the muscles worked in a T-bar row, as understanding this is crucial for finding an effective exercise replacement. If you're ready to get right to the exercises, keep scrolling.
Since a T-bar row is a horizontal pulling movement, multiple back muscles work together to bring the weight toward your body. These muscles are the:
- Lats: The lats are the widest muscle in the body and aid in extension (straightening), adduction (moving toward the body), and internal rotation of the arms.
- Rhomboids: The rhomboids have two parts (a minor and a major) and aid in stabilizing the shoulder blades.
- Erector spinae: Broken into three parts (spinalis, longissimus, and iliocostalis), the erector spinae runs the length of the spine, supporting posture and helping the spine bend and straighten.
- Posterior delts: Composed of three muscle groups (anterior, lateral, and posterior), the deltoids are shaped like a triangle. The posterior delts are located on the back of the shoulders, and help with rotation and extension of the arms.
- Traps: Shaped almost like a diamond on the back, the trapezius has three parts (descending, transverse, and ascending) and primarily stabilizes the shoulder blades.
- Teres major: This shoulder muscle provides shoulder stability and aids in moving the arm.
- Teres minor: Typically known as a rotator cuff muscle, the teres minor acts to adduct the arm (move it toward the body) as well as aid in external rotation.
Other secondary muscles used in a T-bar row (mainly to help stabilize during the movement) include the glutes, hamstrings, triceps, biceps, and abdominals.
T-Bar Row Alternative Training Variables
As the T-Bar Row, along with its alternatives, are a back exercise, you could naturally put it with any pulling exercise or back exercise. Further, these are all bigger compound exercises so they will generally be towards the first half of your training program.
Best Rep Range For Back Training?
The “back” is a conglomerate of multiple, strong muscles. Therefore, we like to usually use heavier loads with low to moderate reps to build muscle and strength.
Muscle mass can actually be built in any rep range.¹ However, using a moderate range is better. On the contrary, strength needs a heavier load with lower reps. For the T-Bar row and the above alternatives, here’s what a general rep scheme would look like.
- 4-6 reps: Strength
- 8-12 reps: Hypertrophy
Back Training Frequency
For most people, training the back twice a week is ideal. This optimizes the work/recovery cycle from training. Studies have shown that this generally provides the best results.²
However, some people who love building a barndoor back could go hit it 3 times a week. However, this should be for experienced lifters who understand their body.
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
T-Bar Row Alternatives: Final Takeaways
While the T-bar row is a fantastic exercise for thickening and strengthening the upper back, sometimes you need (or want) an alternative – and these 6 exercises can get you there.
Work them individually into a routine, or pick and choose the ones that suit you and your training goals the best. Whichever way you utilize them, make sure that you are moving correctly and safely, and you are sure to notice some increases in both strength and size throughout your back!
Interested in learning more about the T-bar row? Check out our T-Bar Row Exercise Guide! Want to follow a routine featuring the T-bar row and some of its alternatives? Head to our article on Arnold Schwarzenegger's Back Workout!
References
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032 https://pubmed.ncbi.nlm.nih.gov/33671664/
- Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med 46, 1689–1697 (2016). https://doi.org/10.1007/s40279-016-0543-8
Garett Reid
Author