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T-bar row

Mid-back, lats

3 × 15BackQuest 3

How to do it

  1. 1Neutral spine, hinge from the hips.
  2. 2Pull toward lower chest / upper abs.
  3. 3Squeeze the back, lower slowly.

Coaching notes

Why do it
Thick mid-back and lat builder — hinge, then row.
Breathing
Exhale pull · inhale lower.
Tempo
Squeeze the back at the top · 2 sec lower.

Be careful

  • Neutral spine — hinge from the hips, don't round the low back.
  • Pull to lower chest / upper abs, not the neck.
  • Don't yank with the lower back.

Common mistakes

  • Rounding the spine
  • Using hip thrust to cheat
  • Short-stroking the row