Why it's on the list: The T-bar row may seem at first glance like another variation of the bent-over row, but serious lifters know there's a big difference. For one, you can pile on more weight!
You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps).
T-bar row variations for back growth:
- T-bar row
- Lying T-bar row
- Landmine row holding a wide T-handle (overhand grip)
- Landmine row holding the bar
In your workout: Do this toward the front half of your workout, especially if you're going to go heavy. Because it's slightly easier on the lower back, you could do it after deadlifts, but stay mindful of using strict form. If you find yourself cheating or struggling to maintain a flat back, a chest-supported row may be a better choice.
Don't feel back day where you shouldn't
Heavy deads and rows can put a beating on your lower back. But they don't have to. A leather lifting belt can help improve your bracing, helping you hammer your lats while keeping your spine stable.