The barbell bent-over row is a popular, fundamental strength exercise that targets the muscles in your back. A T-bar row is a type of bent-over row done on a T-bar machine. Both exercises target your back muscles and have the same basic function, but each has its own benefits and drawbacks.
Barbell Rows
To do a barbell row, stand with your feet about hip-width apart. Hold a barbell in front of your thighs with a slightly wider than shoulder-width, overhand grip. Push your hips back and lean forward at a 45 to 90 degree angle. Keep your back straight. With your arms hanging straight down, bend your elbows, squeeze your back and pull the bar into your upper abdominal region. Keep your weight back on your heels. If your weight shifts forward during this exercise, it places excessive pressure on your lower back.
T-Bar Rows
The T-bar row is performed in the same manner except you use a T-bar machine, which is a straight bar that attaches to a pivoting bracket at one end. The other end of the bar is not attached to anything. It has handles for you to grab and a sleeve where you load weight plates. Stand over the bar so the bar runs between your legs. Grab the handles and pull the weight up in the same manner as the barbell row.
Muscles Worked
The T-bar row and the barbell row target the muscles of your back and upper arms. Your lats, traps, rhomboids, rear delts and biceps muscles are all involved during a row exercise. You can change the feel of both exercises by adjusting your hand grip. For a barbell row, try an underhand or close grip. Most T-bar machines have horizontal and vertical handles so you can use an overhand, underhand or neutral --- your palms face each other --- grip.
Benefits and Drawbacks
Although a T-bar machine has a pivoting end that doesn't lock the bar into one specific path, it does limit your movement more than a barbell, since the barbell isn't attached to anything. A barbell doesn't require any extra equipment: All you need is a barbell and weight plates. Not everyone has access to a T-bar machine, but it is easier to load. The weighted end of the bar has a holder that sets it above the floor. You just slide the weight plates on the end of the bar. Loading a barbell on the floor can be tedious. You can load it on a rack, but then you have to get it to the floor. Some T-bar machines have a pad that supports your torso. This reduces the risk of strain or injury to your lower back.
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