example showing how to perform the steps to a Bent Over Two-Arm Long Bar Row https://get-strong.fit/Fitness

Bent Over Two-Arm Long Bar Row AKA T-Bar Rows

This exercise goes by two different names. Some people refer to it as Two-Arm Long Bar Rows while others know it as T-Bar Rows.

We will cover the benefits of including this exercise into your lifting routine. The equipment you will need for performing them, and the different muscles that get worked.

We will also provide details on how to do the exercise. The article will include a detailed write-up, images and a video on exactly how you carry out the movement.

Benefits of Two-Arm Long Bar Row

Long Bar Rows are an excellent compound exercise for building a stronger back and arms. It also helps to stimulate the muscles in your core and lower body.

Building a stronger back will help you to prevent injuries and has been shown to help correct bad posture.

The exercise works as a great alternative to many pressing exercises to help you make a strong proportional frame.

Rowing will help you to create a V-Taper look with a thicker and wider back.

Exercise Difficulty Level

The difficulty rating of this activity is intermediate. It is rated intermediate because of the position required for you to hold your body in as you performing the pulling motion.

Equipment Required

For you to perform the Bent Over Two-Arm Long Bar Row, you will need weight plates and a long bar (Olympic or Powerlifting as long as it is a LONG BAR).

It is best to have multiple weight plates that do not have too large of a diameter. Smaller weights like 25 lbs will help to ensure you can perform a greater range of motion for this action.


Optionally you can use a Double Handle Triangle Handle to use for gripping instead of gripping the long bar.

Double Handle Triangle Handle that can be used https://get-strong.fit/Fitness

Place the handle close to the top of the gripping portion of the bar near the weights.

It will help to keep your hands in line with each other. Many lifters find this more natural/comfortable than gripping the bar with one hand ahead of the other.

Bent Over Two-Arm Long Bar Row Muscles Used

  • Primary Muscles

  • Middle Back
  • Lower Back
  • Lats
  • Secondary Muscles

  • Biceps
  • Abdominals
  • Forearms
  • Upper Back
  • Lower Traps


Do not let your back round while performing this activity. If your back rounds pressure increases on the base of your body's spine. The pressure will increase your chance of receiving an injury.

Keep your back straight, with your chest sticking out and the shoulders pulled back.

Bent Over Two-Arm Long Bar Row How To Image

Step 1

man moving into the starting position of a Two-Arm Long Bar Row https://get-strong.fit/Fitness

Step 2

man performing the pull portion of the Two-Arm Long Bar Row https://get-strong.fit/Fitness

Image source

Bent Over Two-Arm Long Bar Row How To Description

  • It is best to load the bar with 25-pound weight plates instead if 45s to allow a larger range of motion for the pull of this exercise.
  • Place one end of an Olympic barbell either in the corner of two walls or put a heavy object on the floor to prevent the long bar from sliding backward.
  • On the other end of the long bar place the weights onto the bar.
  • Now stand with the bar between your legs. The front of your body should face towards the weights that are on the bar. Your back should be facing the corner of the walls used to keep the bar in place.
  • Your feet should be approximately shoulder width apart. Put a slight bend in your knees.
  • Bend forward from your waist until your torso is as close to parallel with the floor.
  • Use a neutral grip (palms of your hands will face in towards each other). You will grab the bar with your hands close to the weight plates. Place one hand above the other and alternate your hand that is above for each set.
  • You are now in the starting position.
  • Keep your elbows in close to your body (will help to engage your back) as you pull the bar straight up as you exhale. Continue pulling until your chest is touched by the weight plates. Focus on pulling with your back and not the biceps as you are lifting the weight. When the weight plate reaches your chest, hold the weight there as you squeeze your back muscles for one second.
  • Inhale as you lower the weight (do not lower the weight all the way back to the floor until you complete the last repetition). Focus on having your lats stretch as the weight is lowered in a slow and controlled motion.
  • Repeat for the desired number of repetitions you are doing.

Bent Over Two-Arm Long Bar Row How To Video

Alternative Exercises

Any rowing exercise will work as a good alternative to this activity. If you are having problems supporting the weight well you are bent over it is best to use Seated cable rows.

The different rowing exercises you could use are the bent over barbell row, single arm dumbbell/kettlebell rows.

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The Clean Pull Exercise
All About The Kettlebell Renegade Row Exercise
The Bulgarian Deadlift Exercise
About The Bent Over Barbell Row

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