Neutral-Grip T-Bar Row

Setup

• Straddle the bar or sit at the cable station and take a neutral grip with the palms facing each other.
• Hinge forward with a flat back, or sit tall with the chest up if using a cable row.

Execution

1. 1.Pull the handle toward the lower ribs, driving the elbows back and close to the body.
2. 2.Squeeze the shoulder blades together at the end of the pull.
3. 3.Return under control to a full stretch without rounding the back.

Breathing

Exhale as you row, inhale as you return.

Form cues

• Elbows travel back past the ribs.
• Keep the torso angle fixed.
• Let the shoulder blades travel — do not lock them in place.

Common mistakes

• Jerking the torso upright to start each rep.
• Rowing too high toward the chest.
• Rounding the back at the stretch.

Scaling & substitution

• The program itself permits a cable row as the alternative where no T-bar is available.